FULL BODY HOME WORKOUT
The objective with this workout is to move from one exercise STRAIGHT to the next without any rest in between. Complete the entire workout as fast as you can with as minimal breaks as possible to get the heart rate up but still aiming to keep good, quality form through-out. This should take no more than 20 – 25 minutes to complete which is less than 2% of your ENTIRE day 🙂
OK lets START!
PUSH UPSÂ –Â 45 SECONDS
TIPS
- Have your palms flat on the ground and your back straight
- Lower yourself down in control all the way for a full range of movement keeping your core engaged through-out
- From the bottom explode back up driving through your palms and repeat again to keep the tension on the working muscles
Then move into:
DIPS – 45 SECONDS
TIPS
- This exercise can be done from a bench in the park or at home
- Starting with your arms on the bench, keep your elbows in tight
- Lower your body down as far as you can go and drive back up
- Tip: Have your legs out straight for a deeper burn or knees in closer to your body for beginners
Now after the push ups and dips go for a RUN – 200m to finish the round.
TIPS
- Go for a 200m walk/jog/sprint (depending on your level) around the block
All that together = 1 round and your aim is to complete:
X3 ROUNDS TOTAL!
Let’s start the next circuit now we are warmed up!
BODY WEIGHT SQUATS – 45 SECONDS
Tips
- Keeping your core engaged, squat down as far as you can go with your hands out straight and your heals flat on the ground
- Drive back up keeping your chest up and then repeat
The move into:
BURPEES – 45 SECONDS
Tips
- When putting your legs out keep your back straight and your core engaged through-out
- Bring your feet back in again and then jump as high as you can for a full range of movement then repeat
Then go straight into a:
PLANK – 45 SECONDS
Tips
- Lay flat and put your elbows on the ground
- Raise your hips off the ground and keep your neck/spine and legs all in a straight line
- Hold for 45 seconds, keeping your core engaged the whole time
Now after the squats, burpees and plank all that together = 1 round and your aim is to complete:
X3 ROUNDS TOTAL!
Ok it’s time now for the next part of the workout!
First we start with:
MOUNTAIN CLIMBERS – 45 SECONDS
TIPS
- Start by having your palms face down on the ground.
- Keep your back flat and your core engaged while you drive your knees to your chest one at a time aiming for a full range of movement through out
- Make sure each rep is completed with PURPOSE!
Then move straight into:
AB V-SIT UPS – 45 SECONDS
Tips
- Start with your back flat and both feet facing UP
- With your arms behind your head sit up to your toes aiming to go as high as you can at your current level
- Then lower back all the way down keeping your core engaged through-out then repeat
Once again complete:
X3 ROUNDS
OK your almost there the last part of your workout is BELOW:
Start with:
WALKING LUNGES – 45 SECONDS
TIPS
- Start with your hands on your hips and set out into a long lunge
- With each rep your knee should be close to the ground to ensure a full range of movement then repeat on the other leg
- Keep your core engaged and your weight on the front foot through-out
Then move straight into:
SQUAT JUMPS – 45 SECONDS
Tips
- Squat down low to the ground through your heals then explode up into the air.
- Keep your core engaged at all times and your chest high.
- Land soft on your feet and then repeat
Once again complete:
X3 ROUNDS of this circuit!
FINISHED! – Now make sure you STRETCH!
Hope you enjoyed this workout 🙂
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