It is always recommended to start out with a 5-10 min warmup prior to doing the exercises. A short jog, running in place, or jumping jacks with some dynamic exercises will better prepare you for the following workout.
The following routine is a basic routine that can be done anywhere with no equipment. Reps, speed, and weight can all be changed to increase the difficulty of the program. We have prescribed a recommended sets/reps for each exercise, but this will vary by ability. Another option is to do each exercise for 1 minute with a :30 rest in between. Then varying abilities can either do one, two, or three rounds. One minute on with a :30 rest and 3 rounds would be a total of 22 minute workout, all while attacking the entire body with NO EQUIPMENT necessary!
This specific workout is made up of 5 different exercises to target your entire body.
Feet together to start, rotate your foot 135 degrees while the front foot pivots and drops down into a lunged position. The leg that is stepping should be doing most of the work.
3 sets of 10 reps each leg
Side plank position, either leaning on lateral side of knee or advanced to foot position. Reach the top arm underneath the body and through as far as you can, engaging a strong core, then returning to a straight over the body position.
3 sets of 10 reps each side
Basically a single leg stance position, or at least a majority of your weight on front leg, based on your ability. Squat down while you reach both hands in front: to the right, center, and left. The more weight on the front foot, the more challenging the exercise.
3 sets of 12 reaches per leg
Plank position to start. Then proceed to alternately drive each leg up and across the body towards the opposite shoulder. Increasing speed as an advancement.
3 sets of 30 reps
The infamous burpee when done correctly can be a great exercise. Dropping down to a plank position and quickly to a pushup. Then driving the knees upward back into an upright position with a vertical leap at the top.
3 sets of 10 reps