Goal: Full-body workout using just your body. No gear, no excuses
Time: ~20 minutes
Equipment: None
Warm-Up (5 minutes)
- High knees – 1 min
- Butt kicks – 1 min
- Torso twists – 1 min
- Bodyweight lunges – 1 min
- Arm swings – 1 min
Main Workout – 3 rounds
- Jumping jacks – 30 sec
- Push-ups – 10 reps
- Squats – 15 reps
- Side lunges – 10 each side
- Plank – 30 sec
Cooldown
- Standing hamstring stretch – 1 min
- Quad pull – 1 min each side
- Forward fold – 1 min
- Deep breathing – 1 min
Trainer’s Tip: You don’t need fancy gear. You just need you.
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