This is a beginner-friendly interval workout that’s great for those with limited time. This workout, which is bodyweight-inspired, is great for beginners and can be added to your existing training.
This Tabata-style, fast-paced whole-body workout is for you if you enjoy intense training. This bodyweight workout is perfect for those with limited time. It can also be used to add variety to your existing training.
This workout focuses on key movements that are common to all fitness abilities and focuses on speed, endurance, strength, and speed. You will feel an immediate increase in your heart rate due to the fast pace – ideal for cardio. Bodyweight does not require any equipment or fuss. This means that you can do it in EVO, as part of your next exercise, or outdoors in your garden.
You can also team up with a friend to compete against one another for more variety. Alternately, you can reverse the order of the exercises. Focus on movement technique and moving as fast as you can in all instances.
Deep Squat
Standing with your feet shoulder-width apart, stand. As far as you can, lower your knees and push the knees forwards. Balance is achieved by keeping the arms straight in front of your body. You can return and do it again as quickly as you like, but keep your control.
Mountain Climber
Push up. Keep your core tight and your hips lower, then bring each knee towards your chest. Keep your control and go as fast as you can.
Butt Kicks
Focus on your heels and run on the spot. Keep control of your speed and keep it up.
Plank
Place your back on the ground and raise your hips, knees, and upper body so that your elbows and feet are in contact with your toes. Hold this position for a while by keeping your core tight.
Jumping Jacks
Move your legs to the side, and then raise your arms up to shoulder height. Continue to do this as quickly as you can with control.
Push It Up On Knees
Push up and let your knees drop to the ground. Bend your elbows and lower your chest to the ground. Continue to do this as quickly as you can, but keep your control.
Lunge
Standing straight up, extend your legs forward and bend your back towards the ground. To switch sides, push off the front foot. Keep your control and speed up.
Superman
Place your head on your stomach and keep your core engaged. Hold the position for a while by raising your arms and legs above the floor.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of personal training in Tampa, one-on-one training, small group classes, and specialized courses for a wide variety of athletics, sports training, and body goals!
