25 Minute No Intro Home Full Body Bodyweight Fartlek Intensity [Level 4]

25 minutes of bodyweight resistance with various intensity you can do anytime anywhere.

• Knee to Elbow – Core-focused, engages abs and obliques.

• P. Jack (probably Power Jumping Jack) – Full-body cardio warm-up/movement.

• High Knees – Cardio, engages legs and core.

• Back Pull Down – Likely targets back muscles (could be a bodyweight row variation).

• Push Up – Chest, shoulders, triceps.

• Split Squat – Quads, glutes, balance.

• Bridge Hold – Glutes, hamstrings, lower back.

• Squat & Lunge – Legs, glutes, core, and balance.

• Running P. (probably Running in Place) – Cardio, full-body movement.

• Crunches – Abs/core.

• High Knees – Another cardio/core move.

• R. Push Up – Chest, shoulders, triceps, plus core rotation.