Get up and moving with this full body session.
Target your full body in less than 30 minutes with these 8 highly-effective body-weight moves.
No gym or equipment is required, all you'll need is a mat and a sturdy elevated surface like a couch, coffee table, or chair.
Watch how to do each exercise in the videos below.
Ready to work? Let's move.
Full Body Burner
A1. Lunge to Squat Complex: 30 seconds
A2. Frog Jumps: 30 seconds
A3. Bulgarian Split Squats: 30 seconds each leg
Use a stable, low lying surface such as a chair, coffee table or couch to rest your back leg on.
A4. Single Leg Wall Sits: 30 seconds each leg
Take 90 seconds rest after each full round of exercises.
Complete all 4 Rounds of A1-A4 before starting circuit B.
B1. Ski Jumps: 30 seconds
B2. Bird Dogs: 30 seconds
B3. Spidermans: 30 seconds
B4. Bicycles: 30 seconds
If you're looking to level up your home workout game, you can increase the intensity of these exercises by adding a booty band or ankle weights.
Shop our latest range of Home and Gym Merchandise Bundles here. For a limited time only, you'll receive a pair of our new Ankle Weights free with every Bundle purchase.
Let us know how you found this workout in the MWU Community Forum
Want more movement sessions like this?
If you're looking to achieve a full-body transformation, our Train Like Me Program is the perfect place to start your journey.
Choose from 4 different rounds to suit to your fitness level and get access to both home and gym workout options, designed to build lean legs, grow your glutes and create your dream shape.
This 8 Week Program is exclusively available through the MWU App, providing you with all the tools you need to look and feel your best.