SweatSquadAthletic ClubJoin Now

Full Body Workout

The Anywhere Thirty-Five

A little floor space goes a long way. Use familiar bodyweight patterns and a steady pace to give your whole body some attention.

All workouts
Athlete working on strength in the gym
Full BodySWEATSQUAD
Duration
35 min
Difficulty
Beginner

Equipment

  • None
  • Mat
Start WorkoutJoin a program

Exercises

  • 01

    Bodyweight Squat

    3 x 12

  • 02

    Incline Push-Up

    3 x 10

  • 03

    Reverse Lunge

    3 x 10 / side

  • 04

    Glute Bridge

    3 x 15

  • 05

    Dead Bug

    3 x 10 / side

How to run it

  1. 01

    Move through all five exercises, then rest ninety seconds and repeat.

  2. 02

    Elevate the push-ups on a bench or step until ten clean reps are comfortable.

  3. 03

    Step back gently on the reverse lunge and keep the front shin near vertical.

  4. 04

    Squeeze the glutes at the top of every bridge and pause for a beat.

  5. 05

    Keep the lower back flat to the floor on the dead bug — slow beats fast.

More Full Body

Athlete working on strength in the gym
Full BodySWEATSQUAD
Full Body45 min

The Whole-Floor Circuit

Move from thrusters to carries through four balanced rounds. A dumbbell-led session that brings strength, coordination, and conditioning together.

IntermediateView Workout

Run every session with a coach watching

These workouts are the warm-up for the real project. Membership unlocks the full library and the people who keep you honest.

See Membership