This is the Full Body B workout from the Bodyweight Full Body plan. It trains Triceps, Lower Back, Quads, Glutes and Core across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Diamond Push-Up while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest about a minute on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Diamond Push-Up | 3 × 10 |
 Superman | 3 × 12 |
 Walking Lunge | 3 × 10 |
 Hip Thrust | 3 × 10 |
 Mountain Climber | 3 × 12 |
