This post may contain affiliate links. Read the full disclosure here.
gf11 Full Body | Body-weight Strength Interval Workout
Welcome to my full body strength workout – no equipment required! In this blog, I have included short demos of each of the exercises from the workout with progressions and modifications to suit most fitness levels. You can also dive right into the 11-minute workout if you don’t need any demos.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
Please subscribe to my YouTube channel. Having subscribers encourages YouTube to recommend my videos to others. Thanks!
Equipment
Before You Begin
This is an 11-minute interval workout with a 1-minute warm up and 10 exercises divided into 3 segments (upper body, lower body and core). You will work for 45 seconds and rest for 15 seconds. Beginners may choose to work 30 seconds and rest for 30 seconds.
Full 11-minute Workout Video:
Workout Breakdown:
PART 1: Upper Body (3 minutes)
Minute 1: Pushup with Knee Tap
Perform a single pushup. Shift into a pike position while reaching one hand to the opposite knee. Repeat other side.
Modification: Pushups on knees
Progression: Add a shoulder tap
Be careful: Keep your back straight
Minute 2: Prone Reverse Angel
Lie prone with arms overhead. Lift arms and trunk off mat, swoop arms down to sides. Return to starting resting position.
Modification: Stay down, move arms only
Progression: Lift legs during trunk lift
Be careful: Keep breathing
Minute 3: Break Dancer
From a crouched position pivot feet, twist hips to the floor while lifting one leg straight toward the side wall and raising the opposite arm. Repeat other side.
Modification: Keep hands on floor
Progression: Hop to plank between reps
Be careful: Pivot the feet freely to avoid stress on knees
PART 2: Lower Body (3 minutes)
Minute 4: Side Lunge with Knee Drive to Reverse Lunge
Step into a side lunge. Return upright to a 1-leg stance with high knee. Move same leg back into a reverse lunge. Return to starting position. Repeat other side.
Modification: Remove knee lift
Progression: Swap curtsy for reverse lunge
Be careful: Lunge with knee behind toe
Minute 5: Squat with Heel Raise
Sit back into a deep squat. Straighten legs and lift heels at the top of the movement.
Modification: Eliminate heel raise
Progression: Swap heel raise with jump
Be careful: Squat with knees behind toes
Minute 6: Single Knee Stand-up
Kneel on one knee. Lift the kneeling knee off the floor and move into a low squat. Repeat other side.
Modification: Keep knee off floor
Progression: Add a jump while standing up
Be careful: Control descent to protect knee
PART 3: Core (4 minutes)
Minute 7: Bear Plank Tap Back
Start on all 4’s with knees a few inches off floor. Extend one leg straight back and tap toe to floor. Return to the starting position. Repeat other side.
Modification: Keep knees on mat
Progression: Kick leg back without touching floor
Be careful: Maintain neutral spine
Minute 8: V-sit In Out
Lean back in a seated “V” with arms out and bent legs pulled in tight. In one motion, extend straight legs and drop lower back to the floor. Return to starting position.
Modification: Use hands for support
Progression: Lie totally flat between reps
Be careful: Keep breathing
Minute 9: Crunch with Oblique Twist
Lie supine elbows out and fingertips behind ears. Lift from the core. Twist to one side then the other. Return to center and lower to starting position.
Modification: Bend knees with feet on floor
Progression: Raise legs 6″ off floor
Be careful: Keep lower back on the floor
Minute 10: Side Plank Grave Diggers
Begin in side elbow plank with hips stacked and feet staggered. Reach arm up then under the body towards the back wall. Return to starting position. Repeat other side.
Modification: Keep bottom knee on floor
Progression: Stack feet
Be careful: Keep elbow under shoulder
