Quick Workout

Moderate Duration 22 minutes

Target Areas: Core, Shoulders

Equipment: No Equipment

Added By Nicholas Hernandez

Lose weight/gain muscle

Exercises

Set 1: 1 round

❤️ Moderate (Zone 2)

Jogging

2 minutes

Set 2: 1 round

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

Plank

2 mins 30 secs

Set 3: 1 round

Rest

1 minute

Set 4: 1 round

Keep your navel drawn in and your shoulders away from your ears.

❤️ Vigorous (Zone 3)

Mountain Climbers

2 mins 50 secs

Set 5: 1 round

❤️ Moderate (Zone 2)

Sit-Ups

2 minutes

Set 6: 1 round

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

❤️ Vigorous (Zone 3)

Push-Ups

69 reps

Set 7: 1 round

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

Weights: Moderate
❤️ Moderate (Zone 2)

Squats

Reps until failure

Set 8: 1 round

Rest

1 minute

Set 9: 1 round

❤️ Moderate (Zone 2)

Lunges

1 minute

Set 10: 1 round

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

❤️ Very Hard (Zone 4)

Jumping Jacks

Reps until failure

Set 11: 1 round

Rest

1 minute

Set 12: 1 round

Twist your torso to the left and try to touch your hands to the ground.

❤️ Very Hard (Zone 4)

Russian Twists

Reps until failure

Set 13: 1 round

Rest

1 minute

Set 14: 1 round

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

❤️ Maximum (Zone 5)

High Knees

Reps until failure

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Quick Workout

Lose weight/gain muscle

Exercises

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