Full body circuit workout with body weight training
Warm up with 10 minute skipping rope and full body dynamic stretches. Then do:
Frog jumps – 15 reps
Burpees – 15 reps
Squats – 15 reps
Alternating lunges – 30 reps
High knees – 50 reps
Pressups – 20 reps
Sit ups – 20 reps
Leg raises – 20 reps
Repeat three times. Take a two-minute rest between each round.
Leg and glutes workout
Donkey kicks – 20 reps each leg, three sets
Stiff leg barbell deadlifts – 10-15 reps, three sets
Leg press – 10-15 reps, two sets
Walking lunges – 16 reps, three sets
Ab toning workout
Crunches – 30
Sit ups – 20
Scissor kicks – 30
Butterfly kicks – 30
Butt raises – 20
Planks – one minute
Side planks – one minute each side
Repeat three times. Take a one-minute rest between each round.
Upper body and arms workout
Press-ups – 15 reps, three sets
Press-up claps – five reps, three sets
Dumbbell row – 15 reps with 10-14kg weight, three sets
Tricep dips – 15 reps, three sets
Bodyweight barbell pulls – 10 reps, three sets
Back extensions – 10 reps, three sets