Workout 1 (Cardio Based)
10 rounds as fast as possible
No equipment needed! This one should take more than 30 min.
15 air squats
30 jumping jacks
15 leg lifts
30 bicycles
10 push-ups
10 supermans
1 min plank
Adapted Version -
Air squats - lower down on the good leg to a lower stool, then stand back up
Jumping jacks - do them on a chair!
Workout 2 (Strength Based)
5 rounds
No equipment needed!
10 Pause squats
lower for 3 seconds, pause for 2 at the bottom, shoot up!
Squat hold - 30 seconds
5 Negative push-ups
lower for 5 seconds, then push-up!
Push-up hold - 1 minute
30 bicycles
These should be very slow
6-inch leg lift hold - 30 seconds
Adapted Version -
Squat holds - lower down on the good leg to a lower stool, then stand back up
Push-ups - you can go down to your knees or you can release at the bottom and then push up.
Workout 3 (Cardio-Strength Combo)
6 rounds - 30 seconds on/10 seconds off
Grab one heavy object (15-30 pounds).
Goblet squat w/ weight
Sit-up and punch
Deadlift w/ weight
Flutter kicks
High plank weight carry
In a high plank, place weight on one side. Grab weight w/ arm from the opposite side and move it to that arm’s side. Continue with the other arm.
Squat hold
Adapted Version -
Goblet squat - lower down on the good leg to a lower stool, then stand back up
Deadlift - do a single leg deadlift
Squat hold - use one leg in the hold and hold on to a chair or couch for support
Questions about the movements? Comment below!
Enjoy these workouts! Use them as a base to craft your own or modify as you see fit.