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Full Body Workout (No Equipment)


Circuit 1

- Squat with hip rotation, 30 seconds

25 second rest

- Plank jacks, 30 seconds

25 second rest

- Skater lunges, 30 seconds

25 second rest

- Prisoner squats, 30 seconds (regular squat with hands behind your head)

25 second rest

- High knees, 30 seconds

25 second rest

- Mountain climbers to jump in, 30 seconds

25 second rest

- No arms jumping jacks with wide jump, 30 seconds (when you jump out like a regular jumping jack, take another jump and then bring your feet back together using no arms)

25 second rest

- Plank with shoulder taps, 30 seconds

25 second rest

- Squat to calf raise, 30 seconds

25 second rest

- Scissor runs, 30 seconds (jump vertically bringing one leg in front and the other in the back and then switch your legs as your arms twist the opposite of the foot that is in front, then change your feet and twist the other way)

60 second rest

Circuit 2

- Squat with hip rotation, 25 seconds

20 second rest

- Plank jacks, 25 seconds

20 second rest

- Skater lunges, 25 seconds

20 second rest

- Prisoner squats, 25 seconds (regular squat with hands behind your head)

20 second rest

- High knees, 25 seconds

20 second rest

- Mountain climbers to jump in, 25 seconds

20 second rest

- No arms jumping jacks with wide jump, 25 seconds (when you jump out like a regular jumping jack, take another jump and then bring your feet back together using no arms)

20 second rest

- Plank with shoulder taps, 25 seconds

20 second rest

- Squat to calf raise, 25 seconds

20 second rest

- Scissor runs, 25 seconds (jump vertically bringing one leg in front and the other in the back and then switch your legs as your arms twist the opposite of the foot that is in front, then change your feet and twist the other way)

60 second rest

Circuit 3

- Squat with hip rotation, 20 seconds

15 second rest

- Plank jacks, 20 seconds

15 second rest

- Skater lunges, 20 seconds

15 second rest

- Prisoner squats, 20 seconds (regular squat with hands behind your head)

15 second rest

- High knees, 20 seconds

15 second rest

- Mountain climbers to jump in, 20 seconds

15 second rest

- No arms jumping jacks with wide jump, 20 seconds (when you jump out like a regular jumping jack, take another jump and then bring your feet back together using no arms)

15 second rest

- Plank with shoulder taps, 20 seconds

15 second rest

- Squat to calf raise, 20 seconds

15 second rest

- Scissor runs, 20 seconds (jump vertically bringing one leg in front and the other in the back and then switch your legs as your arms twist the opposite of the foot that is in front, then change your feet and twist the other way)

60 second rest





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