Today’s workout is one of those that are super easy to follow and also great home workout because you don’t need any equipment. It is a bodyweight workout that you can do even if you have just a small space at home. The only thing that I am using is my Gymboss Interval Timer that I use in every one of my workouts, because it helps me to stay focus on my training instead of being distracted by keeping time.
This workout is made up of 2 parts. The first part of the workout is interval training and will target your core muscles. You will be going through 4 different exercises for the total of 4 minutes. Set your interval timer for 6 rounds and two intervals. The first interval is 10 seconds and the second interval is 30 seconds long. You will repeat the following sequence twice:
1. Elbow Plank (10 second interval)
2. Reptile (30 second interval – complete maximum reps)
3. Elbow Plank (10 second interval)
4. Mountain Climber (30 second interval – complete maximum reps)
5. Elbow Plank (10 second interval)
6. Knee Tucks (30 second interval – complete maximum reps)
The second part of this workout is a time challenge that is going to really boost your metabolism and your goal is to complete these two exercises as fast as you can.
1. Monkey Push Up and Jump – 25 reps
2. Squat and Twist Jump – 25 reps
Repeat both parts of the workout one more time. I completed the time challenge in 4 minutes and 13 seconds in the first round. My time in the second round was 4 minutes and 46 seconds. This means that the entire workout took me 17 minutes and believe me – it was brutal! Check out the pictures of the exercises below and enjoy your workout.
P.S. Don’t forget to check back for our new house tour video. It will be in the Life category shortly. Freddy is just finishing it up :)
Monkey Push Up and Jump
Squat and Twist Jump