Whether you are a beginner and not sure where to start or an expert that wants something quick they can do anywhere, this is a nice little no-equipment workout for you.
The Exercises
Running toe taps
Find a surface or a wall you can touch one foot against, then start switching the feet as fast as possible. Think fast jogging on the spot while trying to touch the toes on the surface with every step.
Squat and squat jumps
Start standing with your feet just over hip width apart with toes pointing forward. Bend at the knees and the hips, moving the hips backwards as if going to sit on a seat. Keep the back straight and the core engaged. Squeeze the glutes (bum) as you drive back up to standing. Then repeat this, however, when you get to the bottom of the squat you will then you are going to explosively jump up from the squat and as you land you are going straight into your next squat.
Reverse lunges
Step one foot straight back, keeping your torso straight with your shoulders relaxed and core engaged. Lower your hips until your knees are roughly at 90 degree angles, not letting your back knee hit the floor. Then step it back to the other foot, repeat on the other side.
Press up and shoulder taps
Start in a high plank position (hands on the floor, underneath the shoulders, with the arms straight. You can either be on your feet or on your knees depending on your fitness level) from here, bend the elbows and lower your chest towards the surface, keeping it nice and controlled, then breath out and push yourself back up to the starting position. You are then going to lift one hand off the floor and tap the opposite shoulder and repeat with the other hand. All of that is one repetition.
Mountain climbers
Start in a high plank position making sure you are in a straight line from your heels to the crown of your head. Lift one foot off the floor and draw the knee in towards the chest, then replace that foot and repeat on the other. Repeat this movement as fast as po0ssible while maintaining the body position.
Try completing this as a timed circuit. So perform each exercise for 30 seconds (beginner) or 45 seconds (advanced) depending on your fitness levels followed by a 10-15 seconds rest. Complete 4/5 rounds.
