GREAT INTRO WORKOUTS USING BODY WEIGHT
(IF YOU CAN'T DO THE REQUESTED AMOUNT OF REPS, BREAK DOWN SETS INTO HALVES.)
(15 REPS WOULD BE 1 SET OF 8 AND 1 SET OF 7)
WARM UP:
2 SETS OF 25 JUMPING JACKS
(30 SEC. OF REST IN BETWEEN SETS)
1 SET OF 15 TO 30 SQUATS
(45 SEC. OF REST)
(YOUR PACE, THIS IS JUST TO GET THE MOVEMENT OF THE JOINTS/MUSCLES GOING)
2 SETS OF 12 TO 15 PUSH-UPS
(30 SEC. OF REST)
(KNEE PUSH UPS OPTIONAL)
STRETCH
(FOR 45 SEC. TO 1 MIN.)
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LEGS/CALVES
1 SET HIGH KNEES (15 TO 20 SEC. DURATION)
(30 SEC. REST)
2 SETS OF 12-15 BODY SQUATS (MEDIUM PACED TEMPO)
(20 SEC. REST BETWEEN SETS)
STRETCH (30 SEC.)
1 SET OF 30 JUMPING JACKS
(45 TO 60 SEC. REST)
1 SET OF 20-30 BODY SQUATS
(45 SEC. REST)
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CHEST/SHOULDERS/TRICEPS
2 SETS OF 12 TO 20 PUSHUPS (DOING THEM ON YOUR KNEES IS OPTIONAL)
(20 SEC. REST BETWEEN SETS)
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HOLD PUSH UP POSITION AT THE TOP FOR 30 SEC.
(REST 15 SEC.) (BE SURE TO FLEX YOUR MUSCLES AT THE TOP POSITION)
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HOLD PUSH UP POSITION MID-WAY FOR 10-12 SEC.
(REST 20 SEC.)
STRETCH (30 SEC.)
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2 SETS OF 10 TO 20 PUSH UPS (WORK IN INCREMENTS OF 5)
(DO 5 PUSH UPS, HOLD AT TOP PUSH UP POSITION FOR 5 SEC, REPEAT UNTIL YOU HIT 10 TO 20 REPS )
(45 SEC. REST BETWEEN SETS)
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