Make sure you warm-up with some light stationary bike or treadmill, push-ups, and bodyweight squats prior to performing this workout. Remember that during the high intensity portion you are giving your all with perfect form and should never break your technique.

    You will perform a set of squats for 20 seconds, rest for 10 seconds and then do a set of push-ups for 20 seconds, rest for 10 seconds  and then return to a set of squats. Alternate each movement for a total of 8 rounds (4 minutes). Once you have completed the 8 rounds, rest for 2 to 3 minutes and then do 2 more circuit for another 4 minutes and then you are done.

     

    Exercise

    Duration

    Squat

    20 seconds

    Rest

    10 seconds

    Push-Ups

    20 seconds

    Rest

    10 seconds

    Repeat for 7 more rounds for a total of 8

    Rest

    2-3 minutes

    Repeat entire circuit

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