This workout is perfect if you don’t have any equipment and space is an issue. If you can take 3 steps forward and 3 steps back you have everything you need to get a serious burn from this full body workout. I am using my Ipod Nano to keep time, but any watch with a second hand will do. The key to these body weight workouts is to keep track of your performance in your exercise journal. You are competing against yourself – your goal should always be to achieve more reps or a faster time the next time you do this workout. Continually striving to beat your previous record will ensure that you never plateau and that your body will continue to transform. The stronger, faster and more agile you are, the better you will look in the mirror, and the more confident you will become. If you can beat my time then thats great (and feel free to boast in the comments) – but more importantly just do your best and enjoy this process of becoming stronger. If you are trying to beat me, I did 4 rounds of the following exercises in 20 minutes and 10 seconds :)
Walk lunges are a simple exercise. Every time you make a step forward bring yourself down into a lunge. Do 30 Walk Lunges and then move on to the Prisoner Burpees Exercise.
Starting position. Stand with your feet together and make sure that you have some space behind you.
Squat down and put your hand on the ground in front of you shoulder width apart.
Jump back with your feet into a plank.
Brind your body down towards the ground and do one push up.
Bring your left knee towards your chest and then your right knee.
Repeat the push up and knee tucks one more time and then jump with your feet forward.
From the squat position push up off of your feet and jump up. Do 10 Prisoner Burpees and then move on to the last exercise.
Stand on one side of your chair and then kick the inside leg up and over the top of the chair. Then kick the other leg over in the same manner bringing both legs together on the other side of the chair. This counts as one rep. Do 30 reps total.