Posted on January 27, 2016 by Jenny Cromack
It is always nice to be able to smash a hard, tough workout even when you are limited by equipment or time. Giving those joints a rest from the heavy loading of dumbbells, barbells, and weight plates is hugely beneficial and can work you just as hard.
The following shuttle into shape workout is part of the body weight sessions I like to put into my sessions once or twice a week. This high intensity workout is great for a time efficient whole body conditioning session to boost your body composition or fitness goals.
All you need is your bodyweight and enough space to set out a 20m runway where you will do exercises at each end. If you struggle for 20m straight space use 10m and just do 2 lengths and just do the exercises at one end.
Round One: The Runner
Perform exercise A) for stated reps then run your 20m shuttle and perform exercise B) for stated reps then repeat following the pattern of repetitions.
A) Squat Jumps 15/12/10/8/6 (shuttle between each set)
B) Push Ups 15/12/10/8/6 (return shuttle between each set)
Rest for 60-90secs then move to next round.
Round Two: The Crawler
Similar to the above but instead of a 20m shuttle run you perform a bear crawl between exercises.
A) Dynamic Lunges 16/14/12/10/8 (Bear crawl between)
B) Plank Push Ups 15/12/10/8/6 (Bear crawl between)
Rest for 60-90secs then move to next round.
Round Three: The Jumper
As above but with double foot long jumps between.
A) Burpees 15/12/10/8/6
B) Inchworms 12/10/8/6/4
Give this tough but time efficient workout out a go. If you need to progress it you can add extra rounds of each in or be creative with your own exercises. This is a great addition to a mixed workout routine allowing a day of less intense loading on the joints without losing workout intensity.