Ittts · FBFE

Full Body.
No Equipment.

A complete strength and conditioning session for both men and women. A five-minute warm-up, a nine-move circuit worked twice, then a slow cool-down that lengthens everything you just trained.

Start the session See the program

Warm-up45s work / 15s rest2 roundsCool-down

The structure

Three blocks. Forty minutes.

Every session follows the same shape, so you can stop thinking about what comes next and just train.

015 min

Warm-Up

Five minutes to raise your heart rate, open the joints and wake up the muscles you are about to use.

4 moves

0230 min

Circuit Training

Move through all nine exercises, then repeat the entire circuit. Work and rest scale with your level.

9 moves

035 min

Cool Down

Slow the heart rate down, release what you just worked and finish with a little stillness.

5 moves

The circuit

Nine moves, every muscle group.

45s work15s rest

Squats

Quads · Glutes · Hamstrings

Keep your back straight and chest lifted. Sit down between your hips and drive up through your heels.

Push-Ups

Chest · Shoulders · Triceps

Brace your core and hold a straight line from head to heels. Lower with control.

Lunges

Thighs · Glutes

Alternate legs to improve balance while toning thighs and glutes.

Plank

Core · Back

Hold a strong plank position to engage the core and strengthen the back.

Bent-Over Rows

Upper back · Biceps

Use dumbbells or a resistance band if you have them. Pull the elbows back and squeeze the shoulder blades.

Mountain Climbers

Cardio · Core · Legs

Drive the knees in quickly while keeping the hips low and the shoulders stacked over the wrists.

Bicycle Crunches

Abs · Obliques

Rotate from the ribs, not the neck. Activate the abs and improve core stability.

Tricep Dips

Triceps · Shoulders

Use a chair or bench. Keep the elbows pointing back and the shoulders away from the ears.

High Knees

Cardio · Lower body

Pump the arms and lift the knees to hip height to boost lower body endurance.

Repeat the full circuit twice. Rest fifteen seconds between moves.

Run it with the timer

Bodyweight only · any room · any time

Why it works

“A diverse range of exercises that engage all major muscle groups — a comprehensive workout that boosts strength, endurance and flexibility.”

No gym, no gear, no guesswork. Follow the program regularly and you build strength, enhance flexibility and improve overall fitness — staying in peak shape wherever you train.

Exercises in the circuit: 9
Rounds, start to finish: 2
Beginner, intermediate, advanced: 3

Ready when you are

Thirty seconds of setup.
Then just move.

The timer calls every exercise, counts the work and the rest, and walks you into the cool-down.

Begin the workout Read the full program

Full Body.No Equipment.