You may want some light dumbbells or you can even use a couple of cans of soup….or beer!
Start off with one minute of:
· Jumping Jacks
· Bodyweight Squats
· Sit-ups
· Pushups
· Stretch
Then do:
Pushups
Jump Squats
Sit-ups
Do 3 sets of 30 reps, no rest.
Grab Some Water For 1 Minute
Lateral raises
Squatting position Dumbbell curls
Bench Dips
3 sets of 30 reps with one minute of jumping jacks in-between circuits, not the exercises themselves.
Grab Some Water For 1 Minute
Hip rolls on bench x 30
Twisting crunches x 30
Bridge or plank 1:00
Do this circuit three times nonstop.
Hop up on bench squat jumps (or regular squats with bodyweight) x 30
Single leg step up (you can use the stairs) – 30 per leg
3 sets nonstop
Burpees on bench (you can use the stairs) 3 x 20
Boot strappers 3 x 20
Jumping knees for 1:00 for a rest.
If you need more, move onto calves.
3 sets of 30 reps calf raises of the stairs supersetted with mountain climbers for 30 seconds.
You can also see how to do these movements over in the exercise videos section
