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gf11 Full Body | Body-weight Workout
Welcome to my gf12 12-minute full body strength & cardio workout just using your body weight. There are 16 intervals in this workout. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Equipment
Before You Begin
Following a 1-minute warmup, this workout is is made up of 16 rounds of full body exercises using body weight only. There are 4 unique moves and the set is repeated four times, each with different tabata-style intervals. The purpose of this workout is to build muscular strength and endurance. You can do this workout anywhere.
Workout Video:
Workout Breakdown:
There are 16 intervals in this workout made of 4 unique exercises repeated 4 rounds.
Round 1: Work 40s, Rest 20 seconds.
Round 2: Work 30 seconds, Rest 15 seconds.
Rounds 3 & 4: Work 20 seconds, Rest 10 seconds.
Exercises
- Three side-to-side Squat Jumps + 2 Front Lunges
- Inchworm Walk out + Pushup + Walk in
- Split-stance Twist-to-Ground + 3 Scissors
- Three Skaters + 1 Burpee
