If you have been doing the same routine for a while now and are looking for something fun and challenging then this workout is perfect. I have come up with a routine that burns a ton of calories and doesn’t require any equipment at all. For the challenge you have 20 minutes to do as many rounds of the routine as possible (taking breaks as needed) trying to beat your record the previous day. Your workout challenge should begin with a 5 minute warm-up and end with a 5 minute cool down.
There is your workout Challenge for the week, remember to take a break as needed. Your warm up routine can consist of standing marches, shoulder rolls, arm circles, or a brisk walk. Your cool down needs to be 30 sec stretches that targets your hamstrings, quads, abs, triceps, and biceps.
Workout Routine
45 Jumping Jacks
15 Squats
5 Jump Squats (Modified: 30 sec Wall Sit)
20 Leg Raises
30 Sec Plank
10 Calf Raises
5 Push Ups (Modified: Kneeing or Wall Push Ups)
10 Lunges (Each Leg)
15 Tricep Dips
There is your workout Challenge for the week, remember to take a break as needed. Your warm up routine can consist of standing marches, shoulder rolls, arm circles, or a brisk walk. Your cool down needs to be 30 sec stretches that targets your hamstrings, quads, abs, triceps, and biceps.
John Gutierrez
IFFH Trainer
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