Burn fat in the convenience of your own home with these workouts.
Jack/Push/Climb Workout
Do one jumping jack. Then do one pushup. Then do one mountain climber (each leg) That’s one rep.
Rounds: 8
Duration: 20 seconds of work
Rest: 10 seconds
Jump Rope/Bodyweight Circuit
Rounds: 3
Time yourself to beat improve your performance next session.
Jump rope
Duration: 100 revolutions
Hand release pushups
Reps: 15
Bring chest to floor and lift both hands at the bottom before pushing back up into lock-out.)
Plyo lunges
Reps:12 (Each side)
Begin in a lunge position, right foot forward, left foot back, both knees at 90- degree angles. Jump up and switch feet in the air. Land in a lunge with left foot forward, right foot back.
Duration: 100 revolutions
Kimura Situps
Lie on back with feet flat on the floor and knees bent. Crunch up to 30 degrees then twist your torso to the right by bringing your left arm over to grasp your right wrist. Return to start by bringing your left arm back (releasing your right wrist). Alternate sides.
Reps: 16 (each side)
8 Minute AMRAP Workout
Spartan Makers
Reps: 5
Grab a pair of dumbbells. Start in the pushup position with hands on dumbbell. Do two pushups. While in the up position, row one of the dumbbells to the side of your rib cage, place it back on the ground and do another push-up.
Row with the other arm and do another pushup. Next, jump your feet near your hands (like a squat thrust) then clean and press the dumbbells. Now bring dumbbells to waist height and squat down until you can rest dumbbells on the floor slightly in front of your body. Jump back into push up position. That’s one rep.
Burpee/Pushup/Broad jump
Reps: 5
Stand with your feet about 6 inches apart. Bend at your knees/waist and put your hands down in front of you. Kick your legs out at the same time behind you. Do a pushup. Kick your feet back in and then jump forward as far as you can. As you jump throw your arms forward to help propel you as far as possible. Land on both feet and get ready for the next repetition.
Strength and Conditioning Circuit
Rounds: 3
Rest: 45 seconds between each round
Dumbbell swing
Grip the dumbbell so the plate ends are perpendicular to your body. Sit the hips back (as though you were deadlifting) and flex knees. Swing the dumbbell between your legs and push through the heels to raise the weight. The hips should create enough momentum to raise the weight. Eventually progress to the point where the weight finishes above the head. Reverse the motion in a controlled fashion, allowing the dumbbell to fall to its original position. That’s one rep.
Duration: 30 seconds
Inverted Row with Chairs
Sit on the floor between two chairs with the seats facing away from each other and a sturdy broomstick/bar lying on top of both. Tightly grab onto the bar and make sure you body is straight from the top of your head to your ankles. The only thing touching the ground should be your heels. Keeping your stomach and butt tight, pull yourself up until your hands are at your sides.
Duration: 30 seconds
Squat jumps
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively.When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible.
Duration: 30 seconds
Plank
Duration: 30 seconds
High knees
Duration: 30 seconds
Bear Crawl Finisher Workout
Rounds: 3
Rest: 45 seconds between rounds
Pushups
Reps: 20
Pistol Squat
Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, flex your right ankle so that your toes are higher than your heel and leg is straight. Squat while right leg is extended straight out.
Reps: 2 (each side)
V-Ups
Reps: 15
Med ball slams
Bring med ball overheard and slam on floor with enough force that you can catch it.
Bear crawl
Distance: 15 meters
