Complete bodyweight strength workout (no weights/no equipment)

written by Nina Shantel, blog:, published April 5, 2022

In this full-body workout, no weights or equipment is needed, except for a chair to hold on to.

Here are the exercises in order:


Side steps with lateral raises. This works the hips, medial glutes and the shoulders (side delts)


15 single leg glute bridges (these work your glutes/the butt)

15 double leg glute bridges

15 single leg glute bridges

T’s with alternating step backs. These work the upper back and the back of the shoulders.

prone leg lifts (this works the glutes)

10 quad pulses. 3 sets. These work the quadriceps, the muscles on the front of the legs.

Long-legged elevated bridges. Put your feet on a chair and extend those legs to work your hamstrings (the muscles on the back of the legs)

25 Calf-raises with demi-plies

Standing chest press with tutorial. These work your shoulders and triceps.

8 push-ups. Push ups work the triceps, core, low-back and chest muscles.

10 Side-lying hip raises. These work your hips, shoulders and obliques (side abs)

RKC plank. This works your shoulders and core muscles.

Prone leg-lifts. This exercise works your glutes (the butt).

Standing crunches. These work your upper and lower abdominal muscles.

The workout ends with stretches for the entire body. Real Diet Written by Nina Shantel (see * below video)

Press play on the YouTube video below to begin this 30-minute strength workout

*If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page and my Twitter account

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