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EquipmentFreeExerciseRoutine - Collexion |
##Warm up
Warm Up before the workout with 3-5 minutes of jumping jacks or jogging in place.
##Workout A:
Squat: 25 reps or as many as possible before a rest is needed – which ever comes first.
Hop Scotch: 30 seconds of max effort.
Push Up: 25 reps or as many as possible before a rest is needed – which ever comes first.
Hop Scotch: 30 seconds of max effort.
Repeat cycle 4 – 8 rounds.
##Workout B:
Baby Burpee: 30 seconds of work, 30 seconds of rest.
Repeat 4 – 12 times.
##Workout C:
Lunge: 15 reps each leg or as many as possible.
Hop Scotch: 30 seconds.
Push Up: 25 reps or as many as possible.
Hop Scotch: 30 seconds.
Repeat cycle 4 – 8 rounds.
##Workout D:
Squat Jump: 30 seconds of work, 30 seconds of rest.
Repeat 4 – 12 times.
##Workout E:
Lunge: 10 reps each leg.
Baby Burpee: 10 reps.
Repeat 5 – 7 times.
##Workout F:
Squat Jump: Max reps in 10 minutes. Rest as needed and keep track of the reps completed. Try to beat rep count each time this workout comes up.
##Workout G:
Tabata Intervals of the following:
Hop Scotch
Squat
Baby Burpee
Push Up
A tabata is 20 seconds of one exercises (quick pace) followed by 10 seconds of rest. You should do this for each exercise for 4 minutes. Your entire workout will take 16 minutes.
Follow a 4 days on, one day off, 3 days on, one day off cycle as follows:
##31 Day Workout Plan
May 1. Workout A
May 2. Workout B
May 3. Workout C
May 4. Workout D
May 5. OFF
May 6. Workout E
May 7. Workout F
May 8. Workout G
May 9. OFF
May 10. Workout A
May 11. Workout B
May 12. Workout C
May 13. Workout D
May 14. OFF
May 15. Workout E
May 16. Workout F
May 17. Workout G
May 18. OFF
May 19. Workout A
May 20. Workout B
May 21. Workout C
May 22. Workout D
May 23. OFF
May 24. Workout E
May 25. Workout F
May 26. Workout G
May 27. OFF
May 28. Workout A
May 29. Workout B
May 30. Workout C
May 31. Workout D