EQUIPMENT FREE WORKOUT

Here is an equipment-free* lunchtime workout that I made up to do in the park last week: 


Set your interval timer for 24 rounds of:
1o sec rest/30 sec work for a total of 16 min

OR

1o sec rest/50 sec work for a total of 24 min 

high knees with jump rope (*jump rope is optional)
push-ups
high knees with jump rope
prisoner squats (squat with hands clasped behind head or back)
high knees with jump rope
pendulum; each leg switch = 1 rep
high knees with jump rope
sumo squat + 1 knee twist, alternate sides
high knees with jump rope
side plank twist + oblique drop   (plank à twist to side plank à drop hip almost to ground, then lift back up à  return to plank à alternate)
high knees with jump rope
pike press

BONUS
15 1-arm tricep push-ups per side
20 running man abs

LIE ON SIDE & COMPLETE ALL REPS OF EACH EXERCISE FOR ONE LEG, THEN DO THE OTHER SIDE:
20 leg lifts
20 leg lift pulses
20 knee to chest
20 kick outs

Make sure to warm-up & cool-down!


Please see the disclaimer at the bottom of this site regarding workouts posted on this site.