H I I T E X E R C I S E S | N O E Q U I P M E N T
Got a spare 10/20 minutes? Pick one of these workouts, and cycle it for 3 rounds. You'll be sweating like a proper gym sesh and have enough time to make a sarnie before heading out the door.
Feeling brave? Try all 3 workouts back to back, 3 rounds.
Good luck!
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WORKOUT A:
1.JUMPING LUNGES
20 REPS
2.SQUAT JUMPS
15 REPS
3.PRESS UPS TO FLOOR/ BENCH/KITCHEN COUNTER
10 REPS
(ELBOWS/TRICEPS CLOSE TO BODY, SQUEEZE BUM, SQUEEZE ABS - USE VALSAVA MANOEUVRE)
4.RUSSIAN TWIST
20 REPS
(LEAN BACK, LEGS OF GROUND, TWIST AND TOUCH THE GROUND EACH SIDE. MAKE YOUR HEAD FOLLOW YOUR HANDS AND REALLY TWSIT)
ROUND COUNT = 3 ROUNDS
WORKOUT B:
1.SPIDERMANS
15 REPS
(PLANK ON FOREARMS THEN BRING LEFT LEG UP TO LEFT SIDE, AND REPEAT ON RIGHT)
2.LOW BURPEES
15 REPS
3.AIR SQUATS
20 REPS
4.MOUNTAIN CLIMBERS
25 EACH LEG
ROUND COUNT = 3 ROUNDS
WORKOUT C:
SIDE PLANK LEFT (STACK YOUR FEET)
30 SECONDS
SIDE PLANK RIGHT
30 SECONDS
SLOW BICYLE (PAUSE IN MID PHASE, SQUEEZE GLUTE AND FULLY STRAIGHTEN LOWER LEG)
30 SECONDS
REVERSE CRUNCHES (EXTEND LEGS ONLY TO HEIGHT WHICH LOWER BACK ALLOWS)
30 SECONDS
ROUND COUNT = 3 ROUNDS