Start at the lower end of the rep range with clean technique.
No-Equipment Full Body
A progressive workout that develops strength, cardio, and coordination through bodyweight movements.
Equipment
No Equipment
Location
HomeOutdoorsTravel
Workout details
Perform every block with control.
All estimates are general. Adjust load, range of motion, and pace to your experience. Stop if you feel sharp pain, dizziness, or unusual symptoms.
| # | Block | Exercise | Sets | Reps / time | Rest | Tempo | RPE |
|---|---|---|---|---|---|---|---|
| 01 | Échauffement actif |  Bodyweight SquatQuadricepsGarde une amplitude confortable. |
3 | 12-15 | 45 sec | 3-1-1 | 6–7 |
| 02 | Main Block |  Standard Push-UpChestUtilise une version inclinée si nécessaire. |
3 | 8-15 | 60 sec | 2-1-1 | 7–8 |
| 03 | Main Block | Reverse LungeQuadriceps Keep the front knee stable. |
3 | 10 / leg | 60 sec | 2-1-1 | 7–8 |
| 04 | Conditioning | Controlled Mountain ClimbersCore Prioritize plank quality over speed. |
3 | 30 sec | 30 sec | Free | 7–8 |
| 05 | Finisher | Forearm PlankCore Breathe and keep your pelvis stable. |
3 | 30 sec | 30 sec | Free | 7–8 |
Progression
Progress without skipping the fundamentals.
Add reps before increasing the load.
Increase the load only when every set remains controlled.
Reduce volume or intensity if sleep, pain, or performance gets worse.
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