BODY WEIGHT WORKOUT @HOME

You deserve every good thing! See what these 30 minute body weight interval workouts do for you.

Stretch:

Cat/Cow

Childs Pose

Spiderman

Kneeling Thoracic Mobility

Adductor Rock Back w/hamstring

Dynamic Warmup:

10 AirSquat

10 Jumping Jacks

10 Good morning

WorkOut #1

4 SETS 40s work/ 20s rest

• Skater lunge

• Push-up + knee drag r/l

• Jump squat Narrow+sumo

• V-Up+Pulse

• Superman

WorkOut #2

3 SETS of 40s work/20s rest

• Mountain climbers

• Front lunge to side lunge (right leg)

• Front lunge to side lunge (left leg)

• Plank taps with knee drag

• Sumo jump squat to narrow jump squat

• Supine toe touch crunches

• Superman hold

CASH OUT

50 pushups

WorkOut #3

3 SETS of 40s work/20s rest

• Sumo squat jump to narrow squat jump

• Reverse lunges

• Supine alternating toe touch to V-UP

• Plank ups

• Cowboy squat

WorkOut #4 (mini bands)

3 SETS of 40s work /20s rest

• Jack band pull a parts (anterior)

• Squat hold with alternating hip rotation

• Forearm Plank with knee tap

• Alternating toe touch to v-up

• Glute bridge

• Lateral lunges right

• Lateral lunges left

• Superman with OH band pull apart

CASH OUT

25 KB swings

50 hanging legs raises

*see video gallery for demonstrations