By Sherman Mathis


Today I’m coming at you with a full-body workout plan that’s quick, and by no means easy.  It’s guaranteed to kick your butt as long as you go 30 minutes to spare.  You don’t need weights to do this exercise which means you can do it anywhere.

Time to get jacked with this full-body workout plan!

The work consists of 8 workouts plus one bonus workout.  Each workout will be done in 3 sets of 1 minute.  Between each minute, take a 30 second break.  Just try to do as many repetitions within that minute as you possibly can. 

Workout number one:  Body squats

Stand with your feet hip distance apart from each other and keep them parallel to one another.  Bend at the knees while pushing your sit bones out as you go down.  Remember to keep your back straight the entire time.  Squeeze your glutes when your reach the standing point.

Workout number two:  Jump squats

With the jump squats you are going to assume the same position as the body squat except you are going to cross your arms in front of you.  Once you squat down,  you are going to jump up and land back into a squat.

Workout number three:  Push ups

You can do half or full push-ups.  Just make sure your arms are under your shoulders.  Keep your body in a straight line and your feet hip distance apart.  Try to keep your abs and your glutes tight.  Bend your elbows out to the sides and lower your body to the ground.

Workout number four:  Lunges

Stand with your feet hip distance apart again and keep them parallel.  Take one step forward with your right leg and bend at the knee.  Repeat using alternate leg.

Workout number five:  Planks

Lie on the facing the floor.  Lift to a push-up position on the palms of your hands and your toes.  You can also choose to rest your elbows and you toes. Hold the position as long as you can.  You may need to do 10 or 20 second holds at a time.

Workout number six:  Plank Jacks

Start in a plank position but have your feet together and your hands separated in a push up position.  Try to keep your butt as low as possible and jump both legs to the side just like you would in a normal jumping jack.

Workout number seven:  Skaters

Just to make it a little easier for you, I threw skaters in.  Keeps your heart pumping and keeps you moving…. With this exercise you hop from side to side.  Hop to the left side with your left foot and swing your right leg behind you in a skating motion.  Swing your arms while your hop.

Workout number eight:  Bear crawl

Get on your hands and feet with your hips in the air.  Keep your head up and eyes forward.  Take 3 steps up and 3 steps back and then stand.  Repeat until the minute is up!


Start in a standing position.  Put your hands on the floor in front of you and jump back into a plank position. Then jump forward with your feet and back up reaching your hands to the sky!!

Alright now let me know how this full-body workout plan worked out for you.  Comment below….. For a customized workout and diet plan feel free to email me at

For more posts on overall health and fitness check out the Transitional Fitness Coach Blog Page.

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