Jump Squats: 15 reps

This exercise works the following muscles: quadriceps, glutes and calves.


  1. Standing with your feet shoulder-width apart, keep your abs tight.
  2. Bend your legs until your knees form a 90 degree angle and push your buttocks back (as if you were going to sit on a chair) and down to your knees.
  3. Stretch your legs by pressing your heels and contracting your buttocks.
  4. Instead of returning to a standing position, propel yourself into a jump with your legs straight.

Deadlift 1 leg: 15 reps each leg

This exercise works the following muscles: hamstrings and glutes.


  1. Leaning only on one leg, lean the torso forward, keeping the spine straight, while the other leg, stretched out, goes backwards and the arm opposite the support leg goes towards the floor.
  2. Gradually bend your torso until you are parallel to the floor, then come back up to the starting position.
  3. If you can, just keep your weight on the supporting leg as you return to the starting position; if you need help with balance, help with some support from the opposite leg.

Dynamic Reverse Lunge: 15 reps each leg

This exercise works the following muscles: quadriceps, glutes and calves.


  1. You should start with your feet shoulder-width apart and move your leg backwards, in this case your body weight on one thigh.
  2. Next, push forward in order to return to the initial position, and you will have two options here: either always perform 12 to 15 repetitions with the same leg, or alternate legs.

Pushups: 15 reps

This exercise essentially works the chest, triceps and shoulders.


  1. Lie on your stomach with your hands placed slightly wider than shoulder-width apart.
  2. Position your feet shoulder-width apart and get into a plank position, keeping your entire torso aligned.
  3. Keeping your abs contracted and your torso aligned, lower yourself so that your elbows are at a 90º angle and return to the starting position.

Glute Bridge 15 reps

This exercise mainly works the glutes.


  1. Lying face up, the bar on the hips, hands extended on the ground, arms along the body, heels resting on the ground, legs apart aligned with the shoulders, knees bent.
  2. Inhale and at the same time raise the pelvic area, so that it is in line with the knees when you go up, contracting the glutes and abs.

Bottoms: 15 repetitions

This exercise mainly works the triceps.


  1. Place your feet on top of a bench or other raised platform, with your knees slightly bent.
  2. Supporting the weight of your torso on your palms, lower your body until your elbows are at 90°, then raise your torso, extending your arms until your elbows are practically straight.

Mountain climber: 30 segundos

This exercise essentially works the abs.


  1. Start in a push-up position with your arms straight and in line with your shoulders. The body should remain aligned and the abdominals well contracted.
  2. Lift one foot off the floor and bring your knee towards your chest keeping your torso aligned. Return to the starting position and do the same with the other leg.

Burpees: 10 reps

This exercise develops the muscles of the quadriceps, glutes, calves, pectorals, abs and triceps.


  1. Stand with feet shoulder-width apart, arms at your sides and weight on your heels.
  2. Pushing your hips back, bend your knees and lower your body as if you were going to do a squat.
  3. Place your hands on the floor directly in front of you and in line with your feet, transferring your weight to them.
  4. Kick your legs back so that you land on the pads of your feet in plank position.
  5. Your body should form a straight line from head to heels (if your back goes down or your hips go up).
  6. With a new jump, bring your feet back to the original squat position.
  7. Stretch your arms and explosively jump up.
  8. Land and return to the squat position to start the second repetition.


With these 8 bodyweight exercises you will be able to do a workout that works all muscle groups.

Do them all in a row and when you reach the end of the eighth, rest 60 to 90 seconds and then repeat the circuit twice. You’ll have a workout of approximately 30 minutes, which will certainly make you sweat and work your whole body.