This is an action-packed home workout, working all muscle groups. You can use a weighted backpack for this workout.
Start with a bodyweight warm up, then:
AMRAP (as many rounds as possible) in 5 minutes
This block is a great all-body warm up!
A. Inchworms with squats, increasing squat reps by 1 each round (option: include push ups, increasing by 1 each round
Start with 3 squats, 1 push up
Walk your hands out into a plank position. Do a push up (optional). Walk your feet in towards your hands. Stand up and do 3 squats. This is one rep.
AMRAP (as many rounds as possible) in 15 minutes
This block focusses on the posterior chain (glutes and lats) and core.
B1 Single leg glute bridge, shoulders elevated x 12 reps each leg, tempo: down for 3, up for 1
Note: stand in a split stance and bend forwards from the hips.
B3 Superman plank x 5 reps each side, alternating (option: bird dog)
AMRAP (as many rounds as possible) in 10 minutes
This block targets lower back and shoulders.
C1 Skydivers x 10 reps- add 2 reps each round
First 6 rounds are 10/12/14/16/18/20
C2 Squats x 20 reps -add 4 reps each round
First 6 rounds are 20/24/28/32/36/40
C2 Pike push ups x 5 reps – add 1 rep each round
First 6 rounds are 5/6/7/8/9/10
Finisher: musical tabata
D. Musical tabata – burpee (option: with push up). Search youtube for ‘tabata workout music’ and pick a tune!