Menu Close

4 Bodyweight Exercises For A Full Body Workout

peter maclver scaled

Peter MacIver (PMAC Fitness) is a Personal trainer to some of the UK’s biggest television and music celebrities, his clients have included, Rochelle & Marvin Humes, Reggie Yates, Kimberly Walsh, to name a few.

MacIver has extensive experience in nutrition, boxing, spinning, body conditioning, and yoga, which he himself has practiced on a personal level for the last 10 years.

His all-rounded approach to fitness means that a workout is never boring and techniques and skills that are developed in one form of exercise can benefit his clients and himself in another e.g. Yoga enhances his flexibility allowing him to go deeper into squats so there is more range which means better stability in his lower back and knees. 

Here Peter is on hand to share 4 Bodyweight Exercises for a full-body workout

Think bodyweight workouts are easy? Think again. Using your own bodyweight really tests your strength and improves your endurance, flexibility, and balance.

Perform these bodyweight exercises as part of a circuit to get a full-body workout. It’s great for your cardiovascular health and the high intensity will help you burn fat and get lean. 


  1. Mountain Climbers 

Mountain Climbers are great for improving your cardio endurance and working your abs. Keep your core engaged throughout. 

How to: From a plank position, bring your right knee to your chest, then back to plank. Quickly reverse the move and bring your left knee to your chest.

Repeat the movement. 

  1. Lunges

Lunges a great lower body exercise to improve your balance and coordination. This exercise will show you which leg is stronger than the other. 

How to: Stand with feet shoulder-width apart and step one leg forwards, lowering your hips until knees are bent at 90 degrees.

Return to a standing position and repeat with the other leg. 

  1. Glute Bridges 

If you have a desk job or sit down a lot, this exercise is a must. 

How to: Lie on the floor with your knees bent and feet flat on the ground. Keep arms by your side and lift your hips off the ground pushing your weight into your heels.

Don’t overextend your back. Use a resistance band if you’ve got one to increase the burn on your glutes and hamstrings.

  1. Burpees 

This is one of the toughest exercises because you’re lifting your own body weight off the ground. Once you’ve mastered them your speed will increase, and you might even like them.  

How to: Put your hands on the floor. Jump your feet back with your body on the floor.

Shift your weight to your hands to lift you up and jump in the air.

Perform each exercise for 1 minute with a 15-second break before moving to the next exercise. Repeat 3 times. 

About the Author (Peter MacIver – PMAC Fitness):

PMAC Fitness (Peter Maciver) is an experienced personal trainer with a strong client base.

PMac is unique in that he trains the majority of his clients outdoors and exercises with them during their personalised fitness programmes.

His motto is ‘I would never ask a client to do something which I cannot do myself’.

His client’s success stories and amazing transformations are testament to his disciplined and positive approach.

If you follow him on Instagram (@pmacfitness) you will be no stranger to his uplifting and inspiring messages.

Through his motivation and support, his clients and fanbase realise that anything is possible, and you can always start your journey to being the best you.