If you are working out at home and don't have much equipment your body weight will be great. For this workout you will need 2 hand towels if you are working on a hard surface or 2 paper plates if you are working on carpet. You could also buy glides if you end up liking them.
The workout:
Working in supersets. Do one exercise for 30 seconds. no rest, start the 2nd exercise for 30 seconds.
Squats Body weight or hand weights or exercise tubing
Push ups:
squat jumps
Rest
up down plank:
reverse lunge with slides
16 jacks 16 cross jacks
rest
Slider clock
side lunge
Mountain climbers
rest
Glute bridge
Tricep dips
High knee to high ankle
rest
Repeat all of the above. Start with at least 2 rounds and add more rounds as you can.
Finish with some core:
Plank 30 second hold X 2
Side plank 30 second hold X 2 each side
Mini V ups: mini v ups
Push ups: If you don't want to do standing put your hands on stair or a coffee table. Standing is easiest. Progress slowly to the floor.
walking plank:
3 point row: If you don't have dumbbells grab some milk cartons. A full milk carton is around 8 lbs.
Reverse Lunge: If you have dumbbells hold them or just use the towels and do the slide: Rest
Mountain climbers: Yep every bodies favorite!!
Side lunge with glide: Rest
Glute Bridge:
Tricep dips on a stair:
The first work out is a good one. I love that I didn't have to have any equipment. And, I feel like 30 seconds is enabling. Longer might feel discouraging. More reps is mentally more manageable.
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