The Equipment Free Workout
This no equipment needed workout will work up a sweat and can be done anywhere, anytime. The workout is broken down into 3 x 3-minute sections so only takes 9 minutes in total.
To really push yourself, repeat the whole thing as many times as you can with a 5 min rest between each....Warning - you may have serious leg DOMS the next day!
| 0 - 3 Minutes |
Cossack squat & forward lunge 1/2/3/4/5 + max reps increasing one rep of each time |
| 3 - 6 Minutes |
Squat jumps & reverse lunge 1/2/3/4/5 + max reps increasing one rep each time |
| 6 - 9 Minutes |
Prisoner squats & jumping lunges 1/2/3/4/5 + max reps increasing one rep each time |
| Strong mind option |
Increase each 3 minute section to 9 minutes, increasing max reps throughout |
THE WORKOUT
Looking for another workout?
Check out the Bleep Test Workout, Bodyweight Sprint Workout or 9 Minute Core Workout.