All these workouts are ideas only. You can change any exercises, style of training to suit you.
Tabata bodyweight workout.
1 Tabata is 20 seconds of work period followed by 10 seconds of rest done 8 times.
1 Tabata is 4 minutes in total. If completing more than 1 Tabata for your workout you will need to rest for 1 minute between each Tabata's.
Remembering the Tabata protocol is designed with maximum effort in your work time, pushing your body to its limit.
1 Tabata is 20 seconds of work period followed by 10 seconds of rest done 8 times.
1 Tabata is 4 minutes in total. If completing more than 1 Tabata for your workout you will need to rest for 1 minute between each Tabata's.
Remembering the Tabata protocol is designed with maximum effort in your work time, pushing your body to its limit.
Workout 1
-Burpees
-Squat Jumps You can choose to do each of the 8 exercises one after the other following the Tabata protocol
Push-ups or choose one exercise to do 1 Tabata. You can choose to do as many Tabatas as you wish. Skaters But intensity is the key!
-Mountain Climbers
-Lunges(any variation)
-Bicycle Crunch
-Sprints(standing on spot or moving)
-Burpees
-Squat Jumps You can choose to do each of the 8 exercises one after the other following the Tabata protocol
Push-ups or choose one exercise to do 1 Tabata. You can choose to do as many Tabatas as you wish. Skaters But intensity is the key!
-Mountain Climbers
-Lunges(any variation)
-Bicycle Crunch
-Sprints(standing on spot or moving)
Circuit Bodyweight workout.
You can vary the way you do circuits, you can do each exercise for a period of time, you choose how long for, example 60 seconds then follow on to the next exercise for the next 60 seconds until you finish all exercises. You can work with repetitions instead of time, example 25 reps of each exercise.
You can designate a small rest between exercises or go from one straight to the other with minimal or no rest.
The choice is yours, depending on your fitness level, the type of exercises chosen and your aim for the circuit, whether it be for improving your aerobic capacity or muscular endurance will depend on the exercises and the way you structure your circuit.
To make it more aerobic you can use these exercises in a dynamic way, explosive, in other words do them as fast and powerfully as you can getting out as many reps as possible(AMRAP) in a time allocated circuit. Or if you're after muscular endurance do the exercises in a more controlled movement, slower, whether you're working in reps or time.
You can vary the way you do circuits, you can do each exercise for a period of time, you choose how long for, example 60 seconds then follow on to the next exercise for the next 60 seconds until you finish all exercises. You can work with repetitions instead of time, example 25 reps of each exercise.
You can designate a small rest between exercises or go from one straight to the other with minimal or no rest.
The choice is yours, depending on your fitness level, the type of exercises chosen and your aim for the circuit, whether it be for improving your aerobic capacity or muscular endurance will depend on the exercises and the way you structure your circuit.
To make it more aerobic you can use these exercises in a dynamic way, explosive, in other words do them as fast and powerfully as you can getting out as many reps as possible(AMRAP) in a time allocated circuit. Or if you're after muscular endurance do the exercises in a more controlled movement, slower, whether you're working in reps or time.
Workout 2
Squats - Variations: Sumo, normal, narrow, pistol.
Lunges- Variations: walking, alternating forward or backward, jumping, curtsy.
Glute Bridge/Hip raises
Pushups- Variations: normal grip, wide grip, narrow grip, spiderman on spot or moving, 1 arm.
Pullups: need a bar or something to pull up with
Rows: can use a sturdy table.
Squats - Variations: Sumo, normal, narrow, pistol.
Lunges- Variations: walking, alternating forward or backward, jumping, curtsy.
Glute Bridge/Hip raises
Pushups- Variations: normal grip, wide grip, narrow grip, spiderman on spot or moving, 1 arm.
Pullups: need a bar or something to pull up with
Rows: can use a sturdy table.