Bodyweight Total Body Tempo — Session 08

55-minute advanced strength workout for total body tempo, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust re

Duration

55 min

Difficulty

advanced

Equipment

bodyweight

Muscle groups

chest, core, glutes, hamstrings, quads, triceps

Exercises

1. 1. Dead bug

   4 sets · 8-10 reps

   Keep lower back gently supported as opposite limbs extend. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Step-up

   4 sets · 8-10 reps

   Use a stable low step and press through the leading foot. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Single-leg glute bridge

   4 sets · 8-10 reps

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

4. 4. Side plank

   4 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. Split squat

   4 sets · 8-10 reps

   Lower vertically and keep your front foot firmly planted. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Wall push-up

   4 sets · 8-10 reps

   Keep ribs stacked and lower your chest toward the wall. Rest 45-90 seconds between sets; use a load that allows controlled technique.