Hello there! Hope you, your friends and family are doing well! If you are in need of a “no equipment” workout, these are easy to follow and will give you a great little “pump” (ha!). You can mix and match or change things around, get creative!
1. Lower Body
4 Sets: *Rest In-between Super Sets
20 Hip Thrust
10 Bulgarian Lunges (each leg)
*
20 Squats
10 Single-leg Hip-Thrust (each leg)
*
20 Cossack Squats (Side lunges)
10 Lunge-Lunge Squats
2. Upper Body
4 Sets: *Rest In-between Super Sets
20 Bench Dips
10 Pushups
*
20 Shoulder Taps
10 Close-Grip Push-ups
*
20 Crab Walk (10 Forward and 10 Back)
10 Plank Up/Downs
3. Full Body
4 Sets: *Rest In-between Super Sets
20 Single Leg Squats to a Bench/Chair (10 each leg)
10 Tricep Dips on Bench
*
20 Hand-Release Push-ups
10 Single Leg/Arm V-ups (10 each side)
*
20 Step-ups to a Bench/Chair (10 each leg)
10 Super Mans
4. High Intensity
30-20-10:
Burpees
Sit-ups
Jump Squats
*Perform 30 reps of each movement, then 20, and finally 10.
5. Core Circuit
1-2 Rounds:
100 Russian Twist
80 Sit-ups
60 Toe Touches
40 Second Plank
20 Side Plank Hip Taps
