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Workout Duration: 20 minutes
Focus: Full-body strength and fat burning
Instructor: Oliver Sjostrom
Workout Structure
This workout will include a series of exercises aimed at working both the upper and lower body while maintaining a steady pace for cardiovascular benefits. Here’s how it typically looks:
Bodyweight Squats (1 minute)
Stand with feet shoulder-width apart.
Lower your body by bending at the knees and hips, keeping your back straight and chest up.
Push through your heels to stand back up.
Push-Ups (1 minute)
Start in a plank position with hands placed slightly wider than shoulder-width apart.
Lower your body toward the ground by bending your elbows.
Push back up to the starting position.
Glute Bridges (1 minute)
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips toward the ceiling while squeezing your glutes.
Lower your hips back to the ground.
Plank Shoulder Taps (1 minute)
Start in a plank position.
Tap each shoulder with the opposite hand while maintaining a stable body position.
Reverse Lunges (1 minute)
Step backward with one leg and lower your hips to 90 degrees.
Push off the back foot to return to standing and repeat with the other leg.
Tricep Dips (1 minute)
Sit on the floor with your hands behind you, fingers pointing toward your feet.
Lower your body by bending your elbows, then push yourself back up to starting position.
Mountain Climbers (1 minute)
Start in a plank position.
Drive one knee toward your chest, then quickly switch legs, mimicking a running motion.
Superman Hold (1 minute)
Lie face down with arms extended in front of you.
Lift both arms and legs off the ground simultaneously, holding the position.
Squat to Calf Raise (1 minute)
Perform a bodyweight squat and, as you come up, rise onto your toes into a calf raise.
Side Plank (30 seconds each side)
Lie on your side with your elbow directly under your shoulder.
Lift your hips off the floor and hold the position.
Repeat this circuit 2 times for a full 20-minute session.
Key Benefits
Strength Building: This workout targets all the major muscle groups in the body to help you build functional strength.
Fat Burning: The combination of strength exercises and cardio elements helps keep your metabolism elevated for fat burning.
Low-Impact: With no jumping, it’s easier on the joints while still delivering great results.
Tips
Maintain good form throughout the workout to avoid injury.
Adjust the speed if needed to match your fitness level.
Focus on controlled movements for maximum muscle engagement.
You can follow Oliver Sjostrom’s video for the exact routine. It’s a fantastic way to stay fit, even at home, without the need for any equipment.