No Equipment Workout

To make this workout harder, increase working sets from 30 seconds to 45 seconds and decrease rest in between rounds from 2 minutes down to 1 minute.

Movement Preparation

Sun salutation, Inchworm, World’s greatest stretch, Butt kicks, High knees. Youtube sun salutation and follow. Then do each of the remaining exercises for 30 seconds each.

1st Circuit

Perform each exercise for 30 seconds. No rest in between exercises. 2 minute rest in between rounds.

Squat jumps

180 degree squat jumps

Wide stance pike push up

Supine leg raises

Plank

After round 1 reverse the order.

Plank, Supine leg raises, Wide stance pike push up, 180 degree squat jumps, squat jumps

2nd Circuit

Rear foot elevated split squat

Single leg plyometric hip bridge

Renegade rows

Push ups

rest 30 sec

Push ups

Renegade rows

Single leg plyometric hip bridge

Rear foot elevated split squat

3rd Circuit

Single leg RDL

Burpees

rest 30 sec

Burpees

Single leg RDL

 

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