This workout is made up of movements that are probably very familiar. Just 4 separate exercises that hit your arms, legs, and core. It's a great way to just ensure your body gets some movement on days that are too full to get to the gym.
You can approach this workout 2 ways. You can make it more HIIT based by aiming to complete it as fast as you can and minimizing your breaks. Or, you can focus more on the muscles themselves and either do more reps or more sets. customize it to hit your goals!
Warm-up
Nothing fancy is needed for this warm up. Keep it casual and focus on loosening your muscles and getting your blood pumping.
-
Arm Circles 60 Seconds
-
High Knees 30 Seconds
-
Jumping Jacks 30 Seconds
Main workout
Going through all the exercises counts as a set. Do 3-4 sets. If that is too easy, Increase the number of reps of each exercise you do.
-
Bodyweight Squats 15 Reps
-
Pushups 5 Reps
-
Flutter Kicks 12 Reps
-
Glute Bridges 10 Reps
How to adjust it
- Make it easier: reduce the reps you do or choose an easier variation (e.x. knee push-ups)
- Make it harder: add a pulse to the bottom of the squats and change the push-ups to clap push-ups
- Want something different? Take these 4 exercises and make it a deck of cards workout. Can you handle 104 reps of each?