Workouts created by Fiti.
5 Minute Abs
50 seconds work, 10 seconds rest,
2) Oblique (Russian) Twists- feet elevated if possible
3) Star Crunch
4) Reverse Crunch
5) Bicycle Crunch
2 round bonus:
Side Plank Dips, right
Side Plank Dips, left
Push hard to complete as many reps as possible during the 50 seconds. Use the 10 second rests to record your scores and prepare for the next round.
You may choose to use added weight for more of a workout. Example: I use an 8 pound medicine ball for number 2.
10 reps each, 5 times
1) High Knees (10 each leg)
2) Half Burpees
3) Jump Rope
4) Mountain Climbers (10 each leg)
5) Squat Jumps
6) Jumping Jacks to the Step*
7) Jumping Toe Taps (10 each leg. using step)
8) Prisoner Squat Jumps
9) Low Jacks
*Standing with step in front of you long ways, perform a jumping jack. Immediately upon bringing feet together jump onto step, then immediately jump back off. Repeat.
KISS (Keep It Super Simple) Circuit
30 seconds work, 10 seconds rest,
18 rounds (12 minutes)
1) Jumping Jacks
2) Lunges, your choice
3) Upright Rows
4) Jumping Jacks
5) Squats, your choice
6) Tricep Dips
Push hard and complete as many reps as possible during the 30 seconds. Write down your scores during the rests to use later and challenge yourself. Push-ups are purposely not included in this workout as it was designed for days when our shoulders need a break.
You may choose to use added weight to up the intensity and difficulty of this workout. Numbers 2,3,5 are perfect for adding a sandbag or other weighted object, such as a medicine ball. You could also add weight to number 6 by placing the bag or ball on your lap.
Static Lunge, Back Lunge, Side Lunge, Switch Lunges, etc.
Basic Squat, Sumo Squat, Goblit Squat, etc.
Thigh & Butt Workout
20 seconds work, 10 seconds rest,
4 times through.
1) Alternating Lunges with bicep curl
2) Sumo Squats with leg lifts
3) Side Lunge plus press
4) Plank Leg Raise, Left
5) Plank Leg Raise, Right
Push hard and complete as many good form reps as possible in the 20 seconds. Write down your reps during the 10 second rests so you can challenge yourself to do better next time.
There’s nothing too complicated here; just basic, yet effective exercises using the tabata method that you can add on to the end of your workout for a nice little bonus.