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Description

Help your energy levels and physical stamina get back to its prime with this body weight workout. You won't need any equipment, but you will need to bring your A game for this 45 minute endurance-based workout.


Exercises

Set 1: 3 rounds
Effort: Moderate
1 minute
Start with your hands behind your head and your feet hip-width apart.
Rest
10 seconds
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
1 minute
Rest
Rest
10 seconds
Effort: Moderate
1 minute
Rest
Rest
20 seconds
Effort: Vigorous
1 minute
Rest
Rest
10 seconds
Effort: Vigorous
1 minute
Stand tall with your feet together.
Rest
10 seconds
Effort: Vigorous
1 minute
Rest
Rest
20 seconds
Effort: Vigorous
1 minute
Rest
Rest
10 seconds
Effort: Vigorous
1 minute
Rest
Rest
10 seconds
Effort: Vigorous
1 minute
Rest
Rest
20 seconds
Effort: Vigorous
1 minute
Rest
Rest
10 seconds
Effort: Moderate
1 minute
Stand tall with your feet together.
Rest
10 seconds
Effort: Vigorous
1 minute
Rest
Rest
20 seconds

Set 2: 1 round
Effort: Very Hard
1 minute


Workout Discussion

24 Jun
450 cals
22 Apr
How much does this burn
14 Oct
One of my favorite workouts I will be doing!

Appears In


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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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