Below is described one set with recommended amount of repetitions for a level that corresponds your physical capabilities. Perform 2-5 sets according to your level (beginner, intermediate, advanced).
Exercise 1: Burpees
This exercise targets: calves, hamstrings, quadriceps, glutes, chest, shoulders, biceps and abs
For this exercise, you will need: no equipment
Tips:
A burpee exercise is a great way to get in physical conditioning in a short time.
The movement should be fluid and should be done without stopping – move from one repetition to the next.
The faster the burpees, the more intense the work out, but make sure to keep a proper form.
Advanced: When in the push up position, perform a push up.
Don’t hold your breath.
Beginners: perform 1 set for 30 seconds
Intermediate level: perform 2 sets for 30 seconds; 1 minute pause between sets
Advanced level: perform 3 sets for 30 seconds; 1 minute pause between sets
Exercise 2: Jumping burpees exercise
This exercise targets: calves, hamstrings, quadriceps, glutes, chest, shoulders, biceps and abs
For this exercise, you will need: no equipment
Apply the same tips as with exercise 1
Beginners: perform 1 set for 30 seconds
Intermediate level: perform 2 sets for 30 seconds; 1 minute pause between sets
Advanced level: perform 3 sets for 30 seconds; 1 minute pause between sets
Exercise 3: Tuck jumps
This exercise targets: calves, hamstrings, quadriceps, glutes, abs and biceps
For this exercise, you will need: no equipment
Tips:
Move fluidly from one rep to the next.
The faster you perform tuck jumps, the more intense the work out for your cardiovascular health.
Be careful not to land on your heels but on the balls of your feet and use your whole foot to jump, not just your toes.
Keep your knees bent to absorb the impact of jumping.
Don’t hold your breath.
Beginners: perform 1 set for 30 seconds
Intermediate level: perform 2 sets for 30 seconds; 1 minute pause between sets
Advanced level: perform 3 sets for 30 seconds; 1 minute pause between sets
Exercise 4: Squat thrusts
This exercise targets: calves, hamstrings, quadriceps, glutes, chest, shoulders, biceps and abs
For this exercise, you will need: no equipment
Tips:
This exercise should be repeated in a smooth, rhythmical fashion.
Advanced: When in your push up position perform a push up.
Advanced: Wear ankle weights, but make sure to keep a proper form.
The faster you perform squat thrusts, the more intense the work out for your cardiovascular health.
Don’t hold your breath.
Beginners: perform 1 set for 30 seconds
Intermediate level: perform 2 sets for 30 seconds; 1 minute pause between sets
Advanced level: perform 3 sets for 30 seconds; 1 minute pause between sets
Exercise 5: Treadmills
This exercise targets: calves, hamstrings, quadriceps, glutes, chest, shoulders, biceps and abs
For this exercise, you will need: no equipment
Tips:
This exercise should be repeated in a smooth and rhythmical fashion.
When performing movement with your legs, keep your knees out.
Do not push your butt up during the exercise.
The faster you perform treadmills, the more intense the work out for your cardiovascular health.
Don’t hold your breath.
Beginners: perform 1 set for 30 seconds
Intermediate level: perform 2 sets for 30 seconds; 1 minute pause between sets
Advanced level: perform 3 sets for 30 seconds; 1 minute pause between sets