All exercises can be performed anywhere - at home, gym, outdoors, anywhere & no fancy equipment needed.
Training is consisted of 6 different exercises. You can connect this training with the previous cardio training, or you can perform it as an independently. Training can performed as one cycle or you can repeat the whole set several times.
1. exercise: burpees
You'll work on calves, hamstrings, quadriceps, glutes, chest, shoulders, biceps and abs
2. exercise: jumping burpees
Target the same muscle groups as exercise 1, but this variation includes some jumping which makes it harder to perform, but also burns more calories.
Burpees seem to be growing in popularity. They belong to the group of plyometric exercises - involve the entire body instead of just one area, and they build both full body strength and stamina.
3. exercise: tuck jumps
targets calves, hamstrings, quadriceps, glutes, abs and biceps
Include your arms in the movement. The faster you'll jump, your workout will be more intense and you will burn more calories.
4. exercise: squat thrusts
You will work on your calves, hamstrings, quadriceps, glutes, chest, shoulders, biceps and abs.
5. exercise: treadmills
Treadmills targets calves, hamstrings, quadriceps, glutes, chest, shoulders, biceps and abs.
Both squat thrusts and treadmills are a simulation of a pushup position -- both are great for your upper body - chest and biceps.
6. exercise: alternating split squats
targets: calves, hamstrings, quadriceps, glutes ...