Part 2- No time! No equipment, Bodyweight workout

Chris shah, Founder and Ami Hodge, Coach

You have no time and it’s raining with excuses not to get to the gym.

No problem! Here is a part 2, body weight workout that targets your

•  Legs, Butt

•  Arms

• Core

• Heart rate

Check out video for full instructions.

Part 2- body weight workout

The exercises

·         X 8-12 each side see levels at the bottom

·         Complete 2-5 rounds

·         See bottom for 3 levels of progression

    1)      Groiner with upper back rotation

    2)      Plank body saw

    3)      Plank shoulder taps

    4)      Hand walk outs

    5)      Knee hug  with toe raise

    6)      Reverse lunge

    7)      Side lunge  

    8)      Rotational lunge  

    9)      Squats

   10)  Jump squats

 Three levels

Green

X8-10 each side, Rest every 3 exercises

Repeat 2-3 times

Yellow

X10-12 each side, Rest every 3 exercises

Repeat 2-3 times

Red

X10-12 each side, No rest, complete all exercises back to back.

TIME yourself!  Rest and try to beat your time!

Repeat 2-3 times

Note: if you are timing how long it takes to complete the workout.

Dedicated to your success, 

Chris Shah 

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