{
  "id": 10865508,
  "title": "Forget the weights, this '5-4-3-2-1' bodyweight workout builds full-body functional strength and takes just 15 minutes",
  "url": "https://urgent.news/2026/09/30/forget-the-weights-this-5-4-3-2-1-bodyweight-workout-builds-full-body",
  "topic": "tech",
  "section": "Tech",
  "published": "2026-09-30T05:04:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/workouts/forget-the-weights-this-5-4-3-2-1-bodyweight-workout-builds-full-body-functional-strength-and-takes-just-15-minutes"
  },
  "original_language": "en",
  "account": "This bodyweight workout uses just five moves and takes only 15 minutes to complete. It targets multiple muscle groups at once, providing functional, relative strength without the need for weights. The workout can be done as an AMRAP - As Many Rounds As Possible - or completed once up and down the ladder.\n\nThe exercises include V-sits, reverse burpees, sprawls, deficit push-ups, and Cossack squats. Each move can be scaled to match individual abilities. Start with five reps of each exercise, then decrease to four, and so on until one rep of each is achieved. Then, begin again at five reps. Take brief rests between rounds if needed. Performing this workout regularly can lead to muscle growth, joint stability, increased strength and endurance, and improved flexibility. A yoga mat is recommended for comfort.",
  "summary": "This five-move ladder workout builds functional, relative strength without weights.",
  "key_points": [
    "Five-move bodyweight workout targets multiple muscle groups",
    "Workout takes 15 minutes to complete, can be done as AMRAP",
    "Exercises include V-sits, reverse burpees, sprawls, deficit push-ups, and Cossack squats"
  ],
  "editors_take": "This 15-minute bodyweight workout offers a time-efficient way to build functional strength and improve overall fitness without needing weights, with scalable exercises suitable for various ability levels.",
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}