01/16/2022
At HOME Winter Workout:
No equipment needed, no excuses tolerated💪
3 sets:
45 seconds exercise
15 second rest
2 minute recovery in between sets
5 minute warmup
Complete each exercise below paired with its rest and once you get to the bottom (2 minute rest) you have finished 1 set. Complete 3 full sets. Total workout time: 30 minutes. Finish with a cool down.
45 second squat jumps
15 second rest
45 second high knees (push yourself and make sure you don’t slack/jog on slot)
15 seconds rest
45 second burpee (knee push-up)
15 second rest
45 seconds skater jumps (go for lateral distance)
15 seconds rest
45 seconds plank
15 seconds rest
45 seconds mountain climbers
15 seconds rest
45 seconds split squat (an alternating reverse lunge quickly with a hop in between)
15 seconds rest
1 minute wall sit
2 minute rest
Repeat for two more sets.
Cool down
Drink some water and relax 🥰
*** If you are unsure of any of the exercises, send me a message.
*** If 45seconds is too long, try 30work 30rest.
*** On your last set if you feel your form is starting to break down, change the time structure to maybe 25 work 35 rest. We don’t want any injuries.
Enjoy and great work! 💪
Comment below and let me if you would do it again or if it helped get you active ☺️.
Modifications:
Squat jumps -> squats
High knees -> jog on spot
Burpees -> jumping jack to inchworm
Skater jumps -> lateral lunges
Plank -> Russian twists
Mountain climbers -> bicycle
Split squat -> glute bridge
Wall sit -> sumo squat hold
