here's a full body workout for guys, you can do it anywhere and you don't need equipment
working legs core chest shoulders and abs
45 seconds each exercise with short rest periods to keep the heart rate pumping
first three exercises standing squats, plank knee twists and push-ups.
starting with standing squats. ready? let's go with standing squads
straight head up going down low to the floor exploding up
10 more seconds
going straight into plank knee twist and go plank position one knee to opposite elbow then the other
nice straight plank head forward
next stay in plank position for a push-up let's go with push-up
hands fairly wide elbows at 45 degrees to the body
coming slowly down on this one pushing up then a three second count on the way down
breathing out as you come up in as you come slowly down
10 seconds keep it going
okay short rest now Shake It Out plenty of deep breaths stretches
getting ready for the next three exercises burpees, side crunch and jumping lunges.
so in position for burpees. and go
exploding up and straight down on the floor taking the legs out behind
keep it going for a few more seconds
next it's a side crunch so down on the floor
on one side for a crunch and go side crunch one arm out in front for stability
concentrate on lifting both shoulders elbow towards the knee
deep breaths
okay ready to change sides. and change
shoulders coming up elbow to the knee thank you foreign
now straight into jumping lunges
so on your feet lunge position and go jumping lunges
using the arms for an extra lift
don't let the back knee touch the floor
straight head up
10 more seconds than a short rest
and rest
plenty of deep breaths stretches
final set of exercises high knee raise, Commando Crunch and tricep push-up.
so standing ready for high knee raise, and go - high knee raise
knees coming up as high as possible
keeping that heart rate high
few more seconds
and change straight into Commando crunches now hands behind you for support
and go commando crunches knees coming up towards the chest feet not touching the floor
keep it slow and controlled
a couple more reps
final exercise it's a tricep push-up, Hands by the sides elbows tucked in
and go tricep push-up breathing out as you come up body in a straight line
one more and rest that's it Stand Up and Shake It Out plenty of deep breaths
if you want to try more of our home workouts for full body abs and core
or legs as well as for stretching and Mobility just click the link