Workout: Tough Tuesday

Tough Tuesday (600 reps)

50 Tuck Jumps
50 Press-Ups
50 Squat Jumps
50 Dips
50 High Knee Sprint
50 Corkscrew Press-Up
50 Bunny Hop
50 Shoulder Press
50 Rabbit Walk
50 Salamander Press-Up
50 Air Squat
50 Burpees

600 rep total, aim for speed plus good movement quality. Minimal rest.

Workout: 300 (Stay At Home)

I've been asked recently about posting a workout that can be done at home, with no equipment and one that can cater for beginner and for progression to intermediate and more advanced levels.  So here you go!

Warmup:

5 minute shadow boxing/skipping (or virtual skipping if you have no rope).

Workout: Stay At Home

Advanced: (300 reps)

50 Push-Ups/Press-Ups 

50 Air Squats

50 Sit-Ups

50 Lunges

50 Chair Dips (dip using a chair/sofa)

50 Back Extensions 

Intermediate: (200 reps)

40 Push-Ups/Press-Ups (2 sets of 15, 1 set of 10)

40 Air Squats (2 sets of 20)

 40 Chair Dips (4 sets of 10)

40 Sit-Ups (2 sets of 20)

40 Back Extensions (2 sets of 15, 1 set of 10)

Beginner: (100 reps)

20 Push-Ups/Press-Ups (4 sets of 5)

20 Air Squats (2 sets of 10)

20 Chair Dips (4 sets of 5)

20 Sit-Ups (2 sets of 10)

20 Back Extensions (2 sets of 10)

Notes:

The key here is to perform the circuit with as little rest as possible and to master each exercise with good and safe technique i.e. don't cheat the move.  

Sometimes we dismiss exercises such as the above because of their simplicity.  But sometimes a back-to-basics approach works.  This will work multiple muscle groups at once (compound work), ensure a full body workout and improve coordination with its integrated movement.  You will also find a cardiovascular element with your heart and lungs working hard to supply blood and oxygen to the working muscles.

Also don't take too long to complete.  These should take up to 15 minutes maximum.  But your goal is to complete this in less than 7 minutes.  If any of the circuits take longer than 15 minutes.  Be patient, drop down to the previous level until you are comfortable in the 7 minute range.

Let me know how you get on!

If you would like more workouts based on a 12 week programme then check out Paleo Fitness Book suitable for all levels!

Update on Wednesday, July 27, 2011 at 23:42 by Darryl Edwards

300 - Stay At Home (Video added) with Kirk performing the workout.