Bodyweight Strength Fundamentals — Session 11

45-minute intermediate strength workout for strength fundamentals, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest.

Duration

45 min

Difficulty

intermediate

Equipment

bodyweight

Muscle groups

back, core, glutes, hamstrings, quads, upper back

Exercises

1. 1. Lateral lunge

   3 sets · 10-12 reps

   Shift hips back over the working leg and keep the other leg long. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Reverse snow angel

   3 sets · 10-12 reps

   Sweep arms slowly while keeping your chest lightly grounded. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Reverse lunge

   3 sets · 10-12 reps

   Step back and control the front knee. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Side plank

   3 sets · 30-45 sec reps

   Lift hips and keep shoulders stacked. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Single-leg glute bridge

   3 sets · 10-12 reps

   Keep hips level and move slowly. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Bird dog

   3 sets · 10-12 reps

   Reach opposite arm and leg without rotating your hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.