OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

No excuses because this workout can be done anywhere! All you need for this is a great attitude, and a pull-up bar. Remember to modify exercises when necessary to make them easier or more difficult. No matter your skill level PUSH YOURSELF and only rest when necessary.


Exercises

Set 1: 1 round
Jump Rope
Jump Rope
3 minutes
Outside Runners Lunges
Outside Runners Lunges
30 seconds
Inchworms
Inchworms
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Squat Jumps
Squat Jumps
30 seconds

Set 2: 2 rounds
Shuffles to Touch
Effort: Maximum
Shuffles to Touch
40 seconds
Push-Up Bird Dog
Push-Up Bird Dog
40 seconds
Drop Squats
Drop Squats
40 seconds
Rotating Elbow Plank
Rotating Elbow Plank
1 minute
Rest
Rest
30 seconds

Set 3: 2 rounds
Basketball Shots
Basketball Shots
40 seconds
Sit Throughs
Sit Throughs
40 seconds
Glute Reverse Squats
Glute Reverse Squats
40 seconds
Extended Plank Hold
Extended Plank Hold
1 minute
Rest
Rest
30 seconds

Set 4: 3 rounds
Plank Hop Outs
Plank Hop Outs
40 seconds
Pull-ups
Pull-ups
40 seconds
Wall Sit
Wall Sit
40 seconds
Balancing Stick
Balancing Stick
40 seconds
Balancing Stick
Balancing Stick
40 seconds
Surfees
Effort: Maximum
Surfees
40 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Big Toe Forward Bend
Big Toe Forward Bend
20 seconds
Cat Cow
Cat Cow
20 seconds
Outside Runners Lunges
Outside Runners Lunges
20 seconds
Pec Opener
Pec Opener
40 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
1 minute


Related Workouts

  • Core Foundation
    Core Foundation
    30 minutes, Moderate
  • AA: fABulously ARMed
    AA: fABulously ARMed
    25 minutes, Intense
  • ATV: Arm & Tricep Vanity
    ATV: Arm & Tricep Vanity
    25 minutes, Intense
  • Extended Strength
    Extended Strength
    26 minutes, Intense
  • Chest Day
    Chest Day
    30 minutes, Intense
  • Lucky Leggy Lower
    Lucky Leggy Lower
    25 minutes, Intense

Start Online Personal Training with Michael Lansdowne to access this workout.

Start 1:1 Training - Free Trial




You Might Also Like

4x4 Boot Camp Session #4

4x4 Boot Camp Session #4

Intense Ic_time_32x32 30 mins  
Full Body   Ic_workout_dumbbell_32x32 Wall
4x4 Boot Camp Session #6 Abtivation

4x4 Boot Camp Session #6 Abtivation

Moderate Ic_time_32x32 20 mins  
Core  
4x4 Boot Camp Session #7 Boxing Cardio

4x4 Boot Camp Session #7 Boxing Cardio

Intense Ic_time_32x32 58 mins  
Legs   Ic_workout_dumbbell_32x32 Jump Rope, Medicine Ball, Wall, Cardio Machine
Lower Back Work

Lower Back Work

Moderate Ic_time_32x32 11 mins  
Back  
4x4 Boot Camp Session #15 Abtivation III

4x4 Boot Camp Session #15 Abtivation III

Intense Ic_time_32x32 40 mins  
Core   Ic_workout_dumbbell_32x32 Stability Ball
4x4 Boot Camp Session #18

4x4 Boot Camp Session #18

Intense Ic_time_32x32 47 mins  
Legs   Ic_workout_dumbbell_32x32 Box or Step

Workout Categories