15 Minute Full Body Bodyweight Strength Workout
Follow Along Workout Circuit With No Equipment Alternatives
On today’s episode of Live Lean TV, I’m sharing a follow along 15 minute full body bodyweight strength workout.
There are 3 pieces of optional equipment:
- 6 inch sturdy step
- Swiss ball
- Pull up bar
If you don’t have access to these pieces of equipment, don’t worry.
I will show you exercise modifications without equipment.
Advertisement
15 Minute Full Body Bodyweight Strength Workout
Click here to follow along with me to ensure you are completing every exercise with perfect form and intensity.
Number Of Rounds
Complete 3 rounds of this 5 exercise circuit.
Reps
Complete each exercise for 30 seconds.
Rest
Take a 30 second break between exercises, then move directly into the next move.
Exercises
Click the links below for the step-by-step exercise demonstrations.
A1. Front Foot Elevated Prisoner Split Squat
The first exercise in the circuit is the front foot elevated prisoner split squat.
Reps: 15 seconds per leg
Rest: 30 seconds
Sets: 3
Tempo: 1010
No Equipment Alternative Substitution: if you don’t have access to a 6 inch sturdy step, substitute this exercise with the standard stationary lunge on the floor.
A2. Alternating Staggered Push Up
The next exercise is the alternating staggered push up.
Reps: 30 seconds
Rest: 30 seconds
Sets: 3
Tempo: 1010
A3. Swiss Ball Single Leg Hip Thrust
The next exercise is the swiss ball single leg hip thrust.
Reps: 15 seconds per leg
Rest: 30 seconds
Sets: 3
Tempo: 1011
No Equipment Alternative Substitution: if you don’t have access to a swiss ball, substitute this exercise with the standard single leg hip thrust on the floor.
A4. Glute Bridge Walkout
The next exercise is the glute bridge walkout.
Reps: 30 seconds
Rest: 30 seconds
Sets: 3
Advertisement
Tempo: 3030
A5. Eccentric Negative Chin Up
The next exercise is the eccentric negative chin up.
Reps: 30 seconds
Rest: 30 seconds
Sets: 3
Tempo: 5011
No Equipment Alternative Substitution: if you don’t have access to a pull up bar, substitute this exercise with the bodyweight bent over row, with a 5 second isometric contraction at the top of the row.
Thank you so much for working out with me today.
Hopefully you enjoyed this follow along 15 minute full body bodyweight strength workout.
See you at the next workout.
Keep Living Lean.
Are You Signed Up To Get Our Monthly 30 Day Workout Programs And Weekly Meal Plans And Recipe Videos?
On our Team Live Lean Inner Circle site, we provide our members with 30 day fat burning and muscle building workout programs every month, along with weekly meal plans and cooking lesson recipe videos.
These recipe videos show you how to make quick and delicious meals, that will keep you satiated and energized throughout the day.
It’s the fat burning two step combo!
Go to Team Live Lean and join all the other Live Leaners now.
READY TO BEGIN YOUR LIVE LEAN JOURNEY?
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
Take the Free Live Lean Body Quiz
Did You Enjoy This 15 Minute Full Body Bodyweight Strength Workout?
If you enjoyed this 15 minute full body bodyweight strength workout, show your love by clicking the social media buttons to share this with your friends.
Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.
Question Of The Day:
- Did you try this 15 minute full body bodyweight strength workout?
- Do you own a swiss ball and a chin up bar?
Share your experiences in the comment section below.
Check out our free workout videos here.
Check out my free recipe cooking videos here.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
One response to “15 Minute Full Body Bodyweight Strength Workout”