Here it is, the monster of at home workouts. It might look like your average equipment free, do anywhere plan but trust me, this one is a killer! I originally intended this to be 3 repetitions of the first cycle but as I led my XC team through this plan, I quickly realized that was pushing it haha. You can certainly attempt to do the longer version and as always modify this to meet your body’s needs!
This is designed to have 1-2 minutes of rest between each cycle but try to keep rest between exercises to 15-30 seconds (at most).
(And all my college friends out there, if I hadn’t made this for my team I would say this was made for you because it is perfect for dorm rooms! You can do it with minimal space, there’s no jumping to bother neighbors, and you can adapt the length of time to fit your schedule!)
As always, remember that this is your workout and you should always listen to your body. Mix and match pieces from the 3 plans to suit your needs. Don’t like running or walking? Do whatever cardio you want! This is really a plan to help you get excited again about your summer routine so do what will make you excited to get out and get moving! :)
This month’s fitness challenge! This is purely about push ups and strength so remember that if you’re looking for total body toning, weight loss, a 6 pack, etc. then you need to add onto this plan.
As is, I highly recommend doing 20 minutes of cardio in all of the rest days, although if you do want a total body workout try doing abs on the rest days and cardio 4-6 days per week! Don’t forget that fitness is just one piece, an important piece but still just one, in creating a whole healthy lifestyle. SO: Fill your day with delicious foods you love that are good for you, fill your nights with restful sleep, fill your water bottles often, and fill your mind with positive thoughts about yourself, your life, and others.
I hope this challenge inspires you to get strong(er), have fun with your fitness, and feel great! :)
This workout is really based around you doing the exercises with as much control as possible. You should use the numbers given as a loose guideline, if this is not challenging enough (keeping in mind there are two cycles) then go ahead and add more. If you need to do less then use these numbers as a goal but don’t sacrifice form or control for number of reps! You can also replace the 5 minute warm up with whatever cardio you like, especially if you’re looking for more fat burning! I use 5 minutes of jogging around my apartment as a baseline for warming up haha but if you want to run or power walk or do whatever you do then go for it!