No muscle gets off lightly with this bodyweight workout.

Exercises like press-ups, squats, and lunges are all very well, but what if you doubled the benefits of every rep by adding in a secondary move? That’s what this workout does. All but one of the exercises is a combination of moves.

The workout has been created by Joel Freeman, super trainer at home fitness app Beachbody On Demand. The app has over 700 fitness and nutrition programmes and you can try it out with a 14-day free trial.

Full-Body Home Workout

With each move the aim is to do as many reps as possible in the time. Complete three sets of each exercise, then tackle the next move.

1 Wide press-up with alternating oblique crunch

Sets 3 Time 50sec Rest 15sec

Muscles worked: Chest, shoulders, core

“Lie on your front with your hands on the ground next to your shoulders,” says Freeman. "Push yourself up into a high plank position – on your toes or your knees depending on your fitness level – keeping your body straight. Bring your left knee towards your left elbow, as close as you’re able to, without turning your torso – keep your shoulders square to the floor. Return your left leg into high plank position and lower your body back to the floor. Repeat, alternating the leg you use for the oblique crunch each time.”

2 Triceps press-up with alternating leg lifts

Sets 3 Time 50sec Rest 15sec

Muscles worked: Triceps, shoulders, core, glutes

“Lie on your front with your hands underneath your shoulders,” says Freeman. “Push yourself up into high plank – on your toes or your knees depending on your fitness level. Lift your right leg as high as your range will allow while keeping your hips and shoulders square to the floor. Lower your right leg and repeat with your left leg, then lower your body back to the floor.”

3 High plank twist with oblique crunch

Sets 3 Time 50sec Rest 15sec

Muscles worked: Shoulders, core

“Begin in high plank with your hands directly underneath your shoulders – on your toes or your knees depending on your fitness level,” says Freeman. “Shift your weight onto your right side, rotate your torso towards the side and extend your left arm upwards, keeping your hips off the floor and your body in a straight line. Lift your left leg, then bring your left elbow and knee together, or as close as you can manage, into an oblique crunch. Extend your leg back out, then rotate back into high plank. Repeat on the other side.”

4 Glute bridge with alternating leg lift

Sets 3 Time 50sec Rest 15sec

Muscles worked: Glutes, quads, hamstrings, core

“Lie on your back with your knees bent and feet on the floor,” says Freeman. “Keeping your shoulders on the ground, lift your hips into a bridge position, keeping your weight on your heels. Extend your right leg, then lift it. Lower, bend your knee and return your right foot to the floor. Repeat with your left leg, then lower back to the start.”

5 Alternating squat reverse lunge

Sets 3 Time 50sec Rest 15sec

Muscles worked: Glutes, quads, hamstrings, core

“Stand with your feet hip-width apart and your arms crossed over your chest,” says Freeman. “Bend your knees to lower your butt towards your heels, keeping your weight more on your heels than your toes. Your knees should stay in line with your toes without pushing forwards, while your chest should stay upright. Stop at knee height, then come back up.

“Keeping your feet hip-width apart, step your right leg back with a long stride and bend your knees until they’re both at 90°, stopping before your back knee touches the ground. Keep your bodyweight centred between both legs and don’t allow your front knee to push past your toes. Come back up, then lunge on your left leg.”

6 Front lunge with torso twist

Sets 3 Time 50sec Rest 15sec

Muscles worked: Glutes, quads, core

“Stand with your feet hip-width apart and your arms crossed over your chest,” says Freeman. “Keeping your feet hip-width apart, step your right leg forwards with a long stride and bend your knees until they’re both at 90°, stopping before your back knee touches the ground.

“Rotate your shoulders to twist your torso in the same direction as your forward leg, keeping your hips facing forwards. Step back, then repeat on the left side.”

7 Back extension

Sets 3 Time 50sec Rest 15sec

Muscles worked: Lower back

“Lie on your front with your hands on the ground slightly wider than shoulder-width apart,” says Freeman. “Lift your chest and hands off the floor, raising them as high as possible without your toes coming off the floor – even if it’s only an inch or two. Bring your chest and hands back down and repeat, squeezing your glutes to get even more out of the move.”

Written by Nick Harris-Fry for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.