Workout #1 Legs
Set timer for 4 minutes:
- 12 Sumo squats
- 40 mountain climbers (20 per leg)
Repeat until time is up
1 minute and 30 sec rest
Set timer for 4 minutes:
- 20 alternating lunges (10 per leg)
- 30 high knees (15 per leg)
Repeat until time is up
1 min and 30 sec rest
Burn out time
- Set timer for 1 minute
- Burpees (do as many as you can)
Image guide for sumo squats
Workout #2 Abs
Set timer for 4 min
- 20 Abs bicycles (10 each side)
Laying on ground on your back place elbow to opposite knee and alternate back and forth until you reach 20 reps .3 quick and easy workouts at home. (see image guide below) - 40 oblique crunch (20 each side)
See image guide below for direction
Repeat until time is up
1 min and 30 sec rest
Set timer for 4 min
- 15 straight leg raises
See image guide below for direction - 20 mountain climbers (10 each side)
Repeat until time is up
1 min and 30 sec rest
Set timer for 4 min
- 12 bent leg sit-ups
See image guide below for direction - 20 Russian twists (10 each side)
See image guide below for direction (perform exercise in one fluid motion until you reach 20 reps)
Repeat until time is up
Image guide for ab exercises (not all exercises are shown)
Workout #3 Arms
Set timer for 4min
- 20 Bicep curls (10 each arm)
- 15 pushups
Repeat until time is up
1 minute and 30 sec rest
Set timer for 4min
- 15 triceps dips
See image guide below - 30 sec straight arm plank
Repeat until time is up
1 minute and 30 sec rest
Burn out
- Set timer for 2 minutes
- 15 half burpees
Starting in a high plank position, jump your feet towards your hands; this is 1 rep. (See image guide below for direction). - 30 sec traditional plank
Image guide for arm exercises (not all exercises are shown)
Let me know what you think about these workouts by commenting below or tag #theactivemedic on instagram! 🙂
xoxo,
The Active Medic