WORKOUT:
OVERVIEW:
Looking for a full-body workout that doesn't require any equipment? Look no further! This bodyweight workout is perfect for those looking to challenge themselves with some functional movements.
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Workout Length |
15 Minutes |
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Workout Level |
Intermediate |
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Trainer |
WORKOUT DETAILS:
WARMUP
Before getting into the workout, it's important to warm up properly. Start with some bodyweight squats to get the blood flowing and loosen up those leg muscles. Then, do some arm swings and shoulder retractions to warm up your upper body.
WORKOUT
-Plank Crawl - Begin in a plank position with your hands directly under your shoulders. Move your right hand and left foot forward at the same time, then do the same with your left hand and right foot. Keep your hips low and your abs engaged. Repeat for 30 seconds.
-Prisoner forward lunge into reverse lunge - Start by standing with your feet hip-width apart and your hands behind your head. Step your right foot forward and lower your body into a lunge. Push through your right foot to return to standing, then step your right foot back into a reverse lunge. Repeat on the other side.
-Plank Crawl - Repeat for 30 seconds.
-Prisoner forward lunge into reverse lunge - Repeat for 30 seconds.
-Plank Crawl - Repeat for 30 seconds.
-Prisoner forward lunge into reverse lunge - Repeat for 30 seconds.
-Breakdancer - Begin in a plank position. Bring your right knee to your left elbow, then extend your right leg out to the side and touch your foot to the ground. Return to plank position and repeat on the other side.
-Recovery - Take a short water break
-Stationary bear crawls - Start on all fours with your hands directly under your shoulders and your knees under your hips. Lift your knees off the ground and walk your hands and feet forward a few steps, then walk them back. Do this for 30 seconds.
-Single leg hops to lateral hop - Stand on your left leg and hop forward three times, then hop to the side on your left leg. Repeat on the other side.
-Stationary bear crawls - Repeat for 30 seconds.
-Single leg hops to lateral hop - Repeat for 30 seconds.
-Stationary bear crawls - Repeat for 30 seconds.
-Single leg hops to lateral hop - Repeat for 30 seconds.
-Pop Squats - Start with your feet hip-width apart. Squat down and touch the ground with your hands, then jump up and land in a squat position. Repeat for 50 seconds.
COOLDOWN
After completing the workout, it's important to stretch out your muscles to prevent soreness and injury. Begin with a hip flexor stretch on your right side, then repeat on your left side. Finally, do a chest stretch by clasping your hands behind your back and pulling your arms away from your body.
Remember to always listen to your body and modify the movements if needed. Have fun and sweat it out!
