This workout has you doing 4 bodyweight exercises over 4 rounds. Each round you do a different variation of the exercises. You spend 30 seconds on each exercise completing as many reps as you can whilst maintaining perfect technique. This means the entire workout will only last 8 and a half minutes so including warm up and cool down you can be done in as little as 20 minutes. Perfect for those short of time or you could include this into your usual training routine for something a little different. The workout will hit most of your major muscle groups from the upper body (chest, shoulders and triceps) the lower body (quadriceps, hamstrings and calves) core as well as giving you aerobic benefits.

The aim is to work through all 4 rounds with as little rest as possible, if you find any of the exercises difficult then you will go back to a previous variation, so for example if you struggle with the hand to hand press up to begin with then you would repeat either the normal or wide press up. Below are the 4 rounds along with a video showing a sample of the workout.

Round 1:

Press up

Prisoner squat (Perform a normal squat with your hands behind your head and as you stand up raise up onto your toes)

Plank

Double leg squat thrusts

Round 2:

Wide press up (Hands wider than your shoulders)

Wide squats (Stand with your feet wider than your hips with your toes slightly turned out)

Plank with feet walk out (From plank position walk your right leg out to the side followed by your left. From here walk your legs back in)

Squat thrust narrow to wide (Perform a squat thrust and as you jump your legs back take them out to the side)

Round 3:

Press up hand to hand (As you lower your chest to the floor, take it over towards your right hand. Push back up to the start position and repeat to the other hand)

Narrow squats (Stand with your feet close together for this version)

Plank with up and down movement (Start in the basic plank position and then push up onto your hands so your arms are fully extended. Return to the start and repeat)

Rotational squat thrusts (Jump your legs out to the right before returning to the centre and then repeating over to the left side of the body)

Round 4

Hand to hand hover press up (Lower your chest to the right hand before moving over towards your left hand without pushing back up. Return to the start and repeat)

Single leg squat

Plank with plate slide (From plank position have a weight disc by your right hand. Slide it over to the left side of the body and then slide it back)

Single leg squat thrust (From a squat thrust position place one leg in the air. Jump the other knee into the body whilst keeping the other leg off the ground)

*****
You need to be logged in to see the rest of the post. Login using the box in the sidebar.
Not registered?
Click on the 'register' button below to sign up to one of our great packages which will allow you to view all the posts (including exercise vidoes and workout plans) and participate in online challanges.

*****