Full Body Bodyweight Workout For Intermediates Over 35

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Are you looking for a full body bodyweight workout that you can do at home without any equipment?

In this video, I’ve got just the thing for you.

Bodyweight Workout For Intermediates Over 35

Now, of course, this workout can be done by any age group, but I wanted to direct it to people over 35 because that’s a group that I specialize in working with. And I also feel like people in their thirties and forties just don’t get a lot of love on YouTube. And I wanted to just shout out directly to those people.

There’s no jumping in this workout and I’ve been mindful of the joints for this. And at the end, I’m going to put it all together for you, tell you how often you should do this and all the important details. So here we go!

Glute Bridges To Start The Bodyweight Workout

You’re starting off with glute bridges. Do you want to be careful to squeeze the glutes at the top of the movement? Make sure you’re not pushing into your lower back.

Single Leg Glute Bridges

If those become too easy for you, you can try the single leg glute bridge, just make sure to keep your hips square and also keep squeezing the glute at the top of the movement. Make sure you switch sides as well.

Plank To Push-Up

This is a plank to push up. So you’re getting into a push-up position and then coming right back down into a plank position, just up and down, holding your abs very tight.

You’re working your shoulders and your abs with this exercise. It’s also going to get your heart rate up a little.

Crab Lifts

Now we move into crab lifts, make sure that your fingers are pointing down towards your toes. Come up. So your body is flat at the top as a little strain as you can in the neck, you also want to squeeze your glutes at the top of this movement.


Now we get into a little bit of balance and legwork. We’re doing touchdowns. So if you’ve got your right leg in front, you want to touch down with your left hand. Ideally, you want to keep that other like completely out of the whole time. You can see that’s a bit of a balance challenge as well.

This is great for stability in your glutes. It’s also going to help for knee stability and the ankle as well. Make sure you switch over to the other side. So if you’ve got your left leg in front, you’re going to touch down with your right hand.

Full Superman

This is the full Superman position. So rather than alternating, you’re coming up with your arms and your legs, trying to keep your elbows and your knees as straight as you can, as you can see, I’m leaving a little bit of a gentle bend and that’s okay. You’re working all the extensor muscles, the back, the glutes and the backs of the shoulders.

Calf Rocks

Now, calf rocks are quite an interesting exercise. They look a bit silly, but they actually are quite effective.

And you’ll feel not only the movement that’s happening at your ankle, but the stability that’s happening in your midsection. So there’s a lot of core work involved here.

This exercise can help you develop the extensors and the flexors of the lower leg, and you’re going to get some core work as well.

I’m just showing you a closeup here so you can see, you really want to squeeze up, get the calves tight and then pull up with the toes.


Now we’re going into inchworms you’re crawling forward doing a pushup and then crawling back. Keep your abs tight. Now, if it’s too challenging for you to do this with the pushup, you can just crawl forward and crawl back up again. It’s still going to get your heart rate up as well.

You won’t get as much chest work from the pushup, but at least you’re going to work the shoulders.

Alternating Back Lunges

Now we’re moving into alternating back lunges. I’m doing this one with the arms up, just to make it a bit more challenging to maintain your posture.

If it’s too challenging for you, or if you find that your hip flexors are too tight, then just bring your arms down at your sides or at your waist. In this one, you’re alternating from leg to leg, try to drop the knee towards the ground as close as you can

Twisting Planks

And into the twisting plank. This is in the pushup position. So you’re just rotating over, Making sure to hold your core tight. And then you’ll see I’m twisting my feet a little bit just to adjust for the ball.

Full Body Bodyweight Workout

There’s the whole workout. You’ve got nine exercises and I recommend that you do each of those exercises two times. So that’s two sets.


Take about 30 seconds to a minute between each exercise.

And I recommend that you do this workout two to three times per week on alternate days, if possible.

If this was helpful, please let me know by hitting that thumbs up, let me know in the comments how you did with this workout. And if you’ve got some suggestions for different types of workouts, I can do, please leave them in the comments as well.

Ivana Chapman

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 6-year-old boy. She is a writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
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