When time is short and all you want is a quick, simple workout you can do anywhere, this total-body routine is what you need.
How To Do It
- Perform 10 reps of excercise 1A.
- Move immediately onto excercise 1B and do 10 reps.
- Rest for 60 seconds and then repat excercises 1A and 1B.
- Rest for 90 seconds and then begin exercise 2A, doing as many reps as you can in one minute.
- Move immediately onton 2B and do 10 reps, then rest 60 seconds before repeating the superset.
- Repeat the pattern for superset 3.
Tips
- A wall clock with a second hand is easier than a watch for timing your one-minute sets.
- Try to pick the best tempo for you – as fast as you can manage without having to stop during each set.
- Use your full range of motion for each exercise, especially squats and press-ups.
Superset 1
1A Prisoner squat
Reps 10
- Wrap your fingers around the back of your head.
- Adopt a stance with your feet wider than shoulder-width apart.
- Sink down until your thighs are horizontal, keeping your back straight and knees in line with your feet.
- Look forward and maintain a natural arch in your back throughout the move.
1B Press-up
Reps 10 (or max you can do until failure)
- Start with your hands just wider than shoulder-width apart and your feet shoulder-width apart.
- Keep your body in a straight line from head to heel.
- Lower down until your face is no more than 10 centimetres from the floor.
- Press back up explosively.
Superset 2
2A Jumping jack
Time 1 minute
- Start with your feet together and your hands on the outside of your thighs.
- Jump up, spliting your legs so they're more than one-and-a-half times shoulder-width apart when you land.
- Bring you hands out and up so they clap above your head when you land.
- Jump back to the starting position.
2B Turkish get-up
Reps 10 (alternating sides each rep)
- Perform a Turkish get-up following this form guide but without using a kettlebell
Superset 3
3A Side lunge to touch
Reps 10 (alternating sides each rep)
- Start with your feet shoulder-width apart.
- Look straight ahead.
- Side step with your trailing leg straight and get your knee over your toes on your leading leg.
- Touch your leading foot with both hands.
3B Jumping jack
Time 1 minute
- Perform jumping jacks for one minute.
