4 Rounds of:
20 Air Squats
2 Rounds of:
20 Hip Bridges
15 Side Lunges
10 Toe Touches
10 Leg Lifts
1 Burnout Round of:
This workout requires no equipment at all and will be sure to get you sweating and challenge your muscles! We’ll be doing three different groups of exercises that will give you a total body workout. It is designed to tax your muscles and target your entire body and you can make the workout as demanding or light as you want by lengthening rest time, time between reps, or doing modified movements. Let’s get started!
Exercise Group 1 (4 Rounds):
For our first grouping of exercises we have air squats (20), situps (15), burpees (10), and pushups (5). We will be doing four rounds of these exercises and it may get challenging at the end. Try to do the exercises with minimal rest and continue to move throughout the workout. We will go through each set of exercises four separate times before moving on to Exercise Group 2.
Air Squats: Air Squats are simply squats without any weight. So, keep your heels firmly planted on the floor and pretend like you’re sitting down in a chair (if you want to modify this to be easier, you can actually sit on a chair and get up to simulate the movement). Keep your chest up and your knees in line with your toes. Make sure your thighs are parallel with the floor before engaging your quadriceps and glutes to get back up to a standing position. 20 reps!
Sit-ups: Lay with your back on the floor and your knees bent. Engage you abs to pull your upper body off the floor. Have your hands behind your head and try to make contact with your elbow to your knee or thigh. 15 reps!
Burpees: Burpees can be pretty tiring so take a deep breath and jump on in. We want to bend into a squat position before leaning forward and putting our hands on the ground. Kick your legs back so you’re in a pushup position and lower your chest to the ground. Push yourself back up and jump your legs underneath your body before standing fully upright again and giving a small jump in the air at the end. 10 reps!
Pushups: Five pushups might not seem like much but after burpees they may be more challenging than you think! If you can’t do them, feel free to adjust and modify with your knees on the floor instead of your toes. Extend your body flat on the floor and dig your toes into the ground. Try to keep your elbows from flaring out. No greater than a 45 degree angle from your body. Push up and extend your elbows. Lower yourself back down so that your elbows are bent at a 90 degree angle and then push back up. 5 reps!
Repeat these same exercises and rep counts in the same order four times through!