Physical Fitness

All of the workouts listed below do not require a gym or workout equipment.  The workouts focus on large muscle groups and the body weight centric.  Warm-up before each workout by doing 30 seconds of jogging in place and 30 seconds of jumping jacks.

 

Workout One: The 40, 30, 20, 10 workout.  Perform 40 repetitions each of these exercises;  push-ups, sit-ups, squats, jumping jacks and mountain climber.  Rest 1 minute and perform 30 repetitions each of these exercises;  push-ups, sit-ups, squats, jumping jacks and mountain climber.  Rest 1 minute and perform 20 repetitions each of these exercises;  push-ups, sit-ups, squats, jumping jacks and mountain climber.  Rest 1 minute and perform 10 repetitions each of these exercises;  push-ups, sit-ups, squats, jumping jacks and mountain climber.

 

Workout Two:  The 45, 30, 20, 15 workout.  Unlike workout 1 you are doing these exercises based on time.  You will complete as many repetitions as you can in 45 seconds, then 30 seconds, 20 seconds, and 15 seconds.  You will rest one minute between each round.  The exercises for this workout are: Close-hand push-ups, crunches, flutter kicks, lunges, squats and the plank.

 

Workout Three:  This Pyramid workout.  You will start with one repetition of each exercise, working yourself up to 10 repetitions and then work yourself back down to 1 repetition.  The exercises are: jumping jacks, squats, wide-arm pushups, and sit-ups.

 

Workout Four:  Cards.  This workout does require a deck of cards to complete.  Each suit in the deck represents a different exercise...Spades are Burpees; Clubs are squats; Diamonds are close-hand push-ups; and Hearts are sit-ups.  Draw a card from the top of the deck and then do the respective exercise for the face value of the card.  For example, a 5 of Diamonds is 5 close-hand push-ups.  

 

Workout Five: Tabata.  Pick the exercises you want to perform.  Realistically, any exercise will suffice for this workout.  You will perform each exercise for 20 seconds and rest for 10 seconds.  Do this four times for each exercise.  Total your repetitions for each exercise and record it in a journal and then try to increase the number of repetitions the next time your perform this workout.  

 

Workout Six: 100!  Pick the exercises you want to perform.  Realistically, any exercise will suffice for this workout.  You will perform 100 repetitions of each exercise as fast as you can.  Record the time it take you to perform each exercise and record it in a journal and then try to increase the number of repetitions the next time your perform this workout.