Description
🔥 20-Min No Equipment Core & More Workout | Full Body Bodyweight | BodyFit By Amy
This 20-minute, no-equipment core-and-more workout hits your full body — legs, glutes, back, shoulders, chest, and core — with zero equipment needed. Four quick two-exercise circuits pair a lower-body or cardio move with an upper-body or core move, and mobility is woven throughout so you're stretching as you strengthen. Perfect for a deload week, a travel day, or any day you want to get it done fast!
No equipment needed — just your body and a mat!
✅ Full body with core focus — everything engages your core
✅ Four circuits, two exercises each — 40 → 30 sec intervals
✅ Mobility built into every circuit — no separate stretching needed
✅ Squat, lunge, hinge, push, pull & rotation — all major movement patterns
✅ Low-impact options for every exercise
✅ Perfect for deload weeks or no-equipment days
✅ Done in 20 minutes!
➡️ WORKOUT STRUCTURE
Circuit 1 — Squat & Plank Press Series:
Side Squat + Front & Cross Knee — Right (40 sec) → Left (40 sec)
Plank Press + Knee Drive (40 sec)
Pa Squat + Side Knee — Right (30 sec) → Left (30 sec)
Plank Press + Knee Hold (30 sec)
Circuit 2 — Half Kneeling & Swimming Series:
Half Kneeling Squat — Right (40 sec) → Left (40 sec)
Swimming or Bird Dog + Push-Up (40 sec)
Half Kneeling Curtsy + Pa Squat — Right (30 sec) → Left (30 sec)
Swimming or Bird Dog (30 sec)
Bonus Move:
Inchworm + Down Dog + Knee Drive + Pop-Up (60 sec)
➡️ TIMESTAMPS
0:00 Intro
0:21 Warm Up
3:25 Circuit 1 — Squat & Plank Press Series
10:05 Circuit 2 — Half Kneeling & Swimming Series
16:52 Bonus Move — Inchworm + Down Dog + Knee Drive
19:11 Cool Down & Stretch
➡️ MORE WORKOUTS YOU'LL LOVE
🔥 Extra Warm-Up: https://youtu.be/ZUDCMPzl738
❄️ Extended Cool Down: https://youtu.be/lQZQC1M4l1E
🧘 Deep Stretching: https://youtu.be/olB1GjAJ4eI
🍏 Join the BodyFit Athletic Club (BAC) for motivation, accountability, nutrition guidance & direct support from Amy: https://bit.ly/3Wcj27C
🗓 Get FREE workout plans + a monthly calendar delivered to your inbox: https://bit.ly/3MOgwPS
🛍️ GEAR & DISCOUNTS
🔹 Dumbbells & Kettlebells → https://frenchfitness.pxf.io/19XJ6D | Code: BODYFITBYAMY (5% off)
🔹 TRX → https://bit.ly/3MR86sB | Code: BODYFITBYAMY (15% off)
🔹 Gorilla Mats → https://gorillamats.com?aff=36 | Code: AMY10 (10% off)
🔹 Hope Fitness Gear → https://bit.ly/3VciosH | Code: BODYFIT20 (20% off)
🔹 Amazon Storefront → https://www.amazon.com/shop/bodyfitbyamy
📱 Follow Along:
🌐 Website: https://www.bodyfitbyamy.com
📸 Instagram: https://www.instagram.com/bodyfitbyamy
👍 Facebook: https://www.facebook.com/bodyfitbyamy
💬 FREE Facebook Community: https://www.facebook.com/groups/showupandkeepmoving
Thanks for showing up today — great job, everybody! 💪
— Amy
⚠️ DISCLAIMER: Consult your physician before beginning any exercise program. Stop immediately if you feel faint, dizzy, or experience discomfort. You participate at your own risk.
#BodyweightWorkout #CoreWorkout #NoEquipmentWorkout #HomeWorkout #BodyFitByAmy