Goal: There are two quick workouts here, each 25 minutes. One focuses on core and upper-body, the other focuses on core and lower body. You can do both in a week, add some foam-rolling and stretching, and you have your hour of strength training done for the week.
Equipment: No equipment = No excuses
Time: 25 min per workout
Workout #1: Core and Upper
Warm-Up
Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place. Or, do the warm-up from this workout.Main Set
Repeat this set 2x's. It should be a continuous effort, with 15-20" rest between each exercise. Rest for 1 min. after the first set. To make this more advanced, you can decrease your rest time, increase your reps, or add a set. Just don't do all of these at once! Be patient and work up to it over several weeks or months.- 30" plank
- 10x push-ups
- 30" side plank with dip
- 10x push-ups
- 30" side plank with dip (other side)
- 10x bird dog on each side
- 30" high-to-low plank
- 10x alternate pikes
Cool down with a few minutes of stretching and/or foam rolling.
Workout #2: Core and Lower
Warm-Up
Same as Workout #1 (above)Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place. Or, do the warm-up from this workout.
Main Set
Same as Workout #1 (above)Repeat this set 2x's. It should be a continuous effort, with 15-20" rest between each exercise. Rest for 1 min. after the first set. To make this more advanced, you can decrease your rest time, increase your reps, or add a set. Just don't do all of these at once! Be patient and work up to it over several weeks or months.
- 30" plank
- 10x reverse lunge, each side
- 30" side plank with dip
- 10x full body squats
- 30" side plank with dip (other side)
- 10x curtsy lunge each side
- 30" high-to-low plank
- 10x burpees
Cool down with a few minutes of stretching and/or foam rolling.
