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.
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
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.
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Question Of The Day:
- Did you try this 15 minute full body bodyweight strength workout?
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Share your experiences in the comment section below.
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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.
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