Your Ultimate Full-body Muscle Blast & Calorie Burner

This full-body workout targets all your major muscles groups. Don't be fooled by it being a bodyweight routine—this is tough.

max. 30 min

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By Deborah Werner and Kristina Lauer
April 30, 2020

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This full-body workout targets all your major muscles groups. Don’t be fooled by it being a bodyweight routine—this is tough.

Description

This ultimate muscle blast and calorie burner is a full-body workout. It trains all your large muscle groups.

The workout is based on the classic muscle-building system that relies on repetitions and your previous training experience. Depending which muscles are being targeted, you will do between 10 and 15 reps of each exercise.

Complete all exercises one after the other. Start with 10 pistols (5 per leg) and then 15 single leg glute bridges on each side, and so on. If you need a short break between the different exercises, take it. After each round (6 exercises) take a break of up to 60 seconds. Repeat the circuit 5 times. Always make sure that your exercise is clean and controlled and keep your body under tension.

If the Diamond Push-Ups are too easy for you, you can do Clapping Push-Ups or One Hand Push-Ups instead.

Warm up well before you start! Have fun with our workout.

1
Pistols

This foodspring video shows you how to do pistols correctly.rnrnPistol squats are deep squats standing on one leg. This exercise is very challenging and demands a lot of mobility, coordination and strength. Start in a standing position, then stretch one leg forward. Hold it out while you slowly bend and then straighten your other leg. Keep your weight balanced on your standing leg, and use your arms for balance.
2
Single Leg Glute Bridges [L]

This foodspring video shows you how to do single leg glute bridges (left side) correctly. The single-leg glute bridges are an advanced form of the classic glute bridge. They target your glutes, hamstrings and lower back. Lie on your back with your knees in the air and feet flat on the floor. Straighten your right leg up into the air. Now push your pelvis upwards into the air. Make sure your hips stay straight. Slowly lower your pelvis again.
3
Single Leg Glute Bridges [R]

This foodspring video shows you how to do Single Leg Glute Bridges (right side) correctly. The single-leg glute bridges are an advanced form of the classic glute bridge. They target your glutes, hamstrings and lower back. Lie on your back with your knees in the air and feet flat on the floor. Straighten your left leg up into the air. Now push your pelvis upwards into the air. Make sure your hips stay straight. Slowly lower your pelvis again.
4
Diamond Push-Ups

This foodspring video shows you how to do diamond push-ups correctly.rnrnStart in the kneeling push-up position. Now place your index fingers and thumbs underneath you so that the fingertips touch, forming a diamond shape. Straighten your legs one by one and place them behind you. Slowly bend your arms and bring your chest towards your diamond-shaped hands. Make sure to keep your elbows tucked close to your body.
5
Skydivers

This foodspring video shows you how to do skydivers correctly. This exercise targets the muscles in the back, the glutes and the hamstrings. Lie on your stomach with your feet shoulder-width apart. Place your arms in a U-shape above your head. Now, lift your arms and your upper body off of the floor.
6
Butterfly Sit-Ups

This foodspring video shows you how to do butterfly sit-ups correctly. Don’t try this exercise if you have back problems. Lie on your back and straighten your arms above your head. Bend your knees, touch the soles of your feet together and spread your knees towards the floor. Now, pull your whole upper body up to sitting and touch your toes with your fingertips.