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Phab Phit
Free Workout · No Equipment

Total Bodyat home

Stronger every move. Stronger you.
Build strength, boost endurance, and move better with this no-equipment workout you can do anywhere.
  • No equipment — just your body
  • 20–30 minutes
  • Repeat 3–4 rounds
  • Rest 30–60 seconds between exercises
Download printable PDFGet a custom plan
Total Body at-home workout — Phab Phit, Corpus Christi
The Moves

6 moves.
zero equipment.

Squat — exercise demonstration
1

Squat

Feet shoulder-width apart. Sit back and down. Drive through your heels.

Push-Up — exercise demonstration
2

Push-Up

Hands slightly wider than shoulders. Lower your chest, then push back up.

Lunge — exercise demonstration
3

Lunge(each leg)

Step forward, lower your back knee. Push through your front heel to stand.

Plank — exercise demonstration
4

Plank

Keep your body in a straight line from head to heels. Hold tight.

Glute Bridge — exercise demonstration
5

Glute Bridge

Lift your hips, squeeze your glutes at the top. Lower slowly.

Mountain Climbers — exercise demonstration
6

Mountain Climbers

Drive your knees forward one at a time. Keep your core tight and move fast.

How to run it

Repeat 3–4 rounds.

Rest 30–60 seconds between exercises. 20–30 minutes total — perfect for any schedule.

Pro tip

Focus on control, full range of motion, and good form.

Total Body at-home workout printable flyer
Take it with you

Print the Total Body flyer.

Save it, print it, stick it on the fridge or take it to the park. Everything you need on one page — no equipment required.

Download PDF

This one's on us.

Want it built around you?

These are the free version. Coaching gets you a plan tuned to your body, schedule, and goals — with a coach in your corner.

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