Quick Home Workout Sure To Make You Sweat

Posted by afitman040506 on January 28, 2009 under Core Training, Exercise Library, Sample Workouts | Be the First to Comment

Looking for a quick home exercise routine?  Here is a workout that can be done with very little equipment.  All you need is a jump rope and your body.

Warm-Up: 5 minutes of Jumping Jacks/Marching In Place

A1) Jump Rope – 100 repetitions

A2) Mountain Climbers – 100 repetitions

A3) Squat Thrusts – 15 repetitions

Rest 60 seconds and repeat 2x (Total of 3 sets)

B1) Bodyweight Squat – 20 repetitions

B2) Push-Ups – 15 repetitions

B3) Single Leg Hip Extension From the Floor – 12 repetitions each side

Rest 60 seconds and repeat 2x (Total of 3 sets)

C1) Leg Raises – 15 repetitions

C2) Bicycle Crunch – 50 repetitions

C3) Side Bridge – 10 repetitions each side

Rest 60 seconds and repeat 2x (Total of 3 sets)

Cool Down: 5-10 minutes of light dynamic and static stretching

Note on Notation: Each group (A, B, C) indicates a superset.  For these, you will perform the prescribed reps for A1, then move directly to A2 without rest and perform the prescribed repetitions.  After completing all three exercises in the group, you will take a 60 second rest interval and repeat until you have done 3 sets.  After you have performed 3 sets of the A group, you can then move on to the B group, etc.