TUESDAY: High-Intensity Interval Training (HIIT) Burpees: as many as you can for 45 seconds 180-degree squat jumps: as many as you can for 45 seconds on the left side and as many as you can for 45 seconds on the right side Skier lunges: as many as you can in 45 seconds Shadowboxing: 1 minute Mountain climbers: as many as you can for 45 seconds Complete all five exercises, rest for 30-45 seconds and repeat the entire circuit 4 times.
WEDNESDAY: Total body Closed grip push-ups: 4 sets of 15-20 reps Walking lunges (both legs): 4 sets of 15-20 reps Bodyweight rows (use sturdy object): 4 sets of 15-20 reps Inchworm walk: 4 sets of 15-20 reps Reverse crunches: 4 sets of 20-30 reps Do one set of all five exercises, rest for 20-30 seconds and repeat each exercise until you have completed this circuit 4 times.
THURSDAY: HIIT Suicide drills: as many as you can in 45 seconds Frog hops: as many as you can in 45 seconds Knees to chest: as many as you can in 45 seconds Burpees with closed grip push-up: as many as you can in 45 seconds Stair or box jumps: as many as you can in 45 seconds Complete all five exercises, rest for 30-45 seconds and repeat the entire circuit 4 times.
FRIDAY: Total body Incline push-up (with a chair): 4 sets of 15-20 reps Single leg squats: 4 sets of 15-20 reps Pike push-ups: 4 sets of 15-20 reps Dips (with a chair): 4 sets of 15-20 reps Heels to the sky: 4 sets of 15-20 reps Do one set of all five exercises, rest for 20-30 seconds and repeat each exercise until you have completed this circuit 4 times.
SATURDAY: HIIT Jumping jacks: as many as you can in 45 seconds Burpees with a high jump: as many as you can in 45 seconds Walls sit: 45 seconds Jump knee tuck: as many as you can in 45 seconds Tire drill: as many as you can in 45 seconds Complete all five exercises, rest for 30-45 seconds and repeat the entire circuit 4 times. DIGITAL ISSUE #02 2020 | WIREMAG.COM 9