Today’s home workout is full body, but particularly works the hips (hamstrings and glutes) and horizontal pushing strength.
Start with a bodyweight warm up.
Superset for legs and core
A1: Backpack single leg Romanian Deadlift, 3 sets x 12 reps, tempo: 3 seconds down
A2: Side plank rotations. 3 sets x 8-12 reps
Note: do side plank dips if this is too challenging.
B1: Front Leaning Rest 4 sets x 0:45/1 min/1 min 15
B2: Backpack swings, 4 sets x 20/25/35 reps
B3: Elevator push up: pause halfway up and halfway down! 4 sets x 10-12
AMRAP (as many rounds as possible) in 5 minutes
- 5 push ups (narrow stance)
- 10 air squats
- 15 backpack swings
Quality over quantity! Ensure you don’t rush the squats but go deep and maintain knees tracking over toes. For the push up, try a variation that you find particularly challenging (spidermans, feet elevated etc).