Bodyweight Blitz
No equipment, no excuses. Push-ups, pull-ups, squats, and lunges arranged in circuits that will humble anyone who thinks bodyweight training is easy.
Dana WilliamsNSCA-CPT
5 years coaching with a background in calisthenics and military fitness. Spent four years in the Marines where she learned that your body is the only piece of equipment you always have access to.
Equipment Needed
0 of 38 sets completed
Warm-Up
Strength
Full dead hang at the bottom, chin over bar at the top. Use a band if needed to get at least 5 reps.
Chest touches the floor every rep. If 15 is easy, elevate your feet on a bench.
Superset A
Rear foot on a bench or chair. Keep your torso upright, drive through the front heel.
Use a bar at waist height or a sturdy table edge. Pull your chest to the bar.
Superset B
Hands together under your chest. If too hard, do them from your knees.
Slow on the way down — three seconds. Pause at the bottom. Explode up.
Finisher
Squeeze everything. Glutes, quads, core. Your body should be a straight line from head to heels.
Fast but controlled. Do not let your hips sag.
Cool-Down
Check off each set as you go. Complete the full workout to mark it done.
What This Workout Does For You
Zero equipment needed beyond a pull-up bar or sturdy ledge
Builds relative strength — the kind that matters for real life
Circuit format keeps your heart rate up for a conditioning effect
Perfect for travel, home workouts, or deload weeks
Want more structured training?
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