This workout will work mostly your glutes, thighs, abs, shoulders and back. Get a bottle of water and get ready to go. Each of the three cycles below gets more challenging, so don’t start too aggressive!
None, just your body!
Warm Up: 5 Minutes
This can be done however you’d like. The easiest thing to do is head outside and take a slow, easy jog down the street or around the block. If you’re inside and have a treadmill, jump on and start moving. If you don’t have access to a treadmill or an open sidewalk, then jump on another piece of cardio equipment. Work the intensity to the appropriate levels.
45 Body Weight Squats
30 Alternating Lunges (15 each leg)
30-Second Wall Squat
30-Second Straight Arm Plank
In this first cycle, keep the run fairly easy. On a scale of 1 to 10, this should be about a 5.
Rest 2 minutes. Drink a little water. Wipe off the sweat and get ready to go again. You’ve got two more cycles, each progressively more challenging.
75 Body Weight Squats
50 Alternating Lunges (25 each leg)
45-Second Wall Squat
45-Second Straight Arm Plank
This run is shorter and harder. Go right into your run from the plank, and bring your effort level to about 7 on a scale of 1 to 10.
Rest 2 minutes.
105 Body Weight Squats
70 Alternating Lunges (35 each leg)
60-Second Wall Squat
60-Second Straight Arm Plank
Go for it. This is the last cycle. Bring your effort level up to about an 8+ on a scale of 1 to 10.
Have a question about an exercise? Check the Exercise Glossary.