Bodyweight workouts – Part 2

Here are a few more of the bodyweight workouts from my collection, Should keep you going and give you a bit of variety over the summer, when you can’t make it to your usual sessions.

As before, Please read the following paragraphs before getting stuck in!

  • Participants should be able to workout at high intensity for around 20 minutes.
  • Please seek advice of a qualified trainer if in doubt.
  • Please warm up well for 10 minutes before attempting any of these routines. For example: try 5 minutes of skipping or jogging, 5 minutes of easy kettlebell moves and some dynamic stretches as a good warm up routine.

 

Workout 3: 5 x 5 x 50sec

Total Time Approx. 25 min

Set a timer for 50 secs High Intensity and 10 sec Low Intensity.

Complete 50 sec of each of the 5 exercises below.

10 sec rest.

Repeat 5 times

  • Lunge jumps
  • 3 squats wider
  • Mountain ski jumps (or mountain climbers)
  • Squat pulses
  • 180 ° Squat Jumps

 

Workout 4: Lucky 13

Total Time Approx. 20 min

Choose 2 exercises: from the list:

  • Squat jumps
  • Press ups
  • Power squats
  • Burpees
  • Lunge jumps
  • Sprinter skips

13 sets

Repetitions: Objective is to add up to 13.

12 reps of exercise 1, 1 rep of exercise 2, then

11 reps of exercise 1, 2 reps of exercise 2, then

10 reps of exercise 1, 3 reps of exercise 2, then

And so on until

1 reps of exercise 1, 12 reps of exercise 2, then

Rest: 30 seconds between sets