HOME WORKOUT
The objective with this workout is to move from one exercise STRAIGHT to the next without any rest in between.
Complete the outlined rep count at each exercise where the reps will increase each time you move to a new exercise. At the END of the circuit have a short 30 – 60 seconds break and then go around again!
Aim to complete as many rounds as you can in the time you have.
OK lets START!
PUSH UPS – COMPLETE 10 REPS
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
DIPS – COMPLETE 20 REPS
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
MOUNTAIN CLIMBERS – COMPLETE 30 REPS
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
- Every knee drive counts as a rep so these will go quick. Make sure each rep is completed with PURPOSE!
WALKING LUNGES – COMPLETE 40 REPS
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
STAR JUMPS – COMPLETE 50 REPS
TIPS
- Start with your feet and arms in
- Your aim is to then jump out with your arms and feet
- Jump back in and then repeat the movement
REST for 30 – 60 seconds at the end of the CIRCUIT then go around again. Aim to complete as many rounds as you can in the time you have.
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