15d (edited) • Workout Centre
Daily Body Weight Workout #36
Full-Body Strength + Tempo
Goal: Build strength through controlled tempo and longer work sets.
Warm-Up (5 min)
- Jumping jacks × 45 s
- Inchworm walkouts × 5
- Squat to stand × 10
- Arm circles × 20
- Plank hold × 30 s
Main Circuit (20 min)
3–4 rounds | Rest 30–45 s
- Tempo squats (3s down) × 15
- Push-ups (2s down) × 12–15
- Reverse lunge → knee drive × 12 each leg
- Plank shoulder taps × 20
- Single-leg glute bridge × 12 each
- Mountain climbers × 45 s
Cool-Down (5 min)
Quads · Hamstrings · Chest · Deep breathing
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Daily Body Weight Workout #36
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