Posted on May 11, 2016 by Kate Halsall
This is a great 30 minute body weight interval workout all about exercise progression.
You need a 10 meter space and that is all! You can make it harder by adding dumbbells to the work out – but honestly, if you work hard enough at it you shouldn’t need them! I’m not going to apologise for all the lower body work either!
There are 4 rounds, 6 exercises. Each exercise is performed for 50 seconds ad you have a 10 second rest. Complete all 6 exercises, rest for 1 min and then move to round 2.
Round 1
Squat Shuffle Walk
Squats
Jog & Run – jog 10m and then sprint the 10m back to the start point.
Lunges
Mountain Climbers
Plank Walkouts
Round 2
Squat Shuffle Walk & Squat – add a squat at each end
Squat & Tip Toes – push up on your tiptoes when at the top of the squat
Jog & Run as before
Lunge Forward, Lunge Backwards – one leg
Geckos
Plank Walk Out & Press Up
Round 3
Squat Shuffle Walk & 2 Pulse Squats
Squat, Plank, Squat – full plank i.e. hands not elbows
Jog & run as before
Lunge Forward, Lunge Backwards – other leg
Knee to Chest, Knee to Outside of the elbow – In a full plank position extend one leg into the air, bring the knee to the chest, kick the leg back in the air, then bring the knee to the outside of the elbow
Plank Walk Out, Press Up and Side Plank – one side only
Round 4
Squat Shuffle Walk & Squat Jump
Burpees
Jog & run as before
Plyo Lunges
Knee to Chest, Knee to Outside of the elbow – other leg
Plank Walk Out, Press Up and Side Plank – other side
This body weight interval workout is a tried and tested workout by the motive8 North team – let us know how you get on!