Here is a workout you can do at home with little or no equipment. There are 3 Variations to suit EVERYBODY!
It is a 15 minute AMRAP (As Many Rounds As Possible)
Set a timer for 15 minutes and try to do as many rounds as you can within that time.
Variation 1:
15 Minute AMRAP
40 Toe Taps
15 Air Squat
10 V-Ups
5 Push Ups
Variation 2:
15 Minute AMRAP
40 Hop Overs
15 Air Squats
10 Eiffel Towers
5 Burpees
Variation 3:
15 Minute AMRAP
40 Jump Rope or Hop Overs
15 Goblet Squats
10 Eiffel Towers
5 Push Up Renegade Rows
A good goal to hit is to complete 7 – 8 Rounds. Start at a moderate pace and pick up speed if it feels like you can.
How This Works:
Set a timer for 15 minutes then complete as many rounds of the movements as possible. One round is 40 Toe Taps, 15 Air Squats, 10 V-ups, 5 Push ups in order.
Movements:
Toe Taps:
Using a target on the floor in front of you, tap one foot to the object and then the other. Moving at a quick pace. The higher the object the harder the movement gets.
Squat:
Standing with your feet at hip to shoulder width apart, send your hips back and down until your hips are at least parallel with your knees. Make sure your knees stay in line with your toes and do not let them cave into the middle, keep pressing you knees out. Keep your back flat, chest up and core tight. Stand back up, until your at full extension.
V-Ups:
Lay flat on the floor with your arms straight over head and simultaneously bend at the waist and bring your legs and torso straight up, your body will look like a V and touch your toes with your hands. Keeping control, lay back down.
Push Ups:
Starting in a plank position with your hands on the floor under your shoulders, core engaged and tight, squeeze your butt, and stay rigid throughout the movement. Bend your elbows and lower yourself toward the floor until your elbows are at least 90 degrees and then press yourself back up to straight arms, moving your body as one straight line.
You can use the modifications that you need to use for all of these movements.
You are going to want to start the workout like a rocket taking off, but it will catch up to you and you will end up slowing down a lot, even too much. So focus on a nice steady, even pace.
Pick a variation that is challenging for you and work hard!
Have Fun!