For questions about all trainings, registration and feedback - tel: +359 877 963 124
Busy and Fit: 3 High Intensity Body Weight Home Workouts

Абонирайте се за нюзлетъра ми. Присъединете съм към още 30 000+ читатели, които всяка седмица получават статии свързани с тренировки, хранене, рецепти и мотивация. Ще получите и списък с 10 от най-посещаваните ми статии, рецепти и тренировки.  

 *След абониране ще получите имейл за потвърждение. Моля, потвърдете (проверете и в spam и в таб промоции).



After the home workouts I published for Christmas, I received a lot of messages. Some of you wrote me that you tried them and that you have never felt better, and you have never felt such intensity from a short workout like that.

My mission is to show every person, that in order to be active, you do not need to take much time or have some special equipment around yourself. We need to be like kids – for them, every room is a playground and an opportunity to move. With some more imagination, we can do the same with our physical conditioning. The end of the week is here and probably everyone of you can steal some time for herself. That is why I decided to offer you three workouts that will keep you active the next couple days.

Workout 1:

All exercises are 1 round – complete them without rest or with minimal rest. Then rest for 90 seconds and repeat one more time and if you are advanced – two more times.

Bulgarian Split Squat without weights 1х20 on each leg

Burpee with a plank (as quick as possible)

Check out the exercise HERE.

Superman 1х45sec.

Renegade row x 15 on each arm (if you are advanced, take some weights) 

Mountain climbers with both legs together 1х30

Quick legs 1х60sec.

Workout 2:

Try to perform all exercises without rest or with minimal amount of rest. Then rest for 90sec. and repeat one more time, if you are advanced – two more times.

Jumping lunges 1х15 on each leg (30 altogether)  

Mountain climbers with both legs together 1×20 (if you are a beginner, alternate the legs. If you are advanced, do 1×40, instead of 20).

Burpee with a push-up 1х15 (if you are a beginner do them without the push-up)

Mountain climbers with both legs together 1×20 (if you are a beginner, alternate the legs. If you are advanced, do 1×40, instead of 20).

Horizontal Pull Ups 1х15

Mountain climbers with both legs together 1×20 (if you are a beginner, alternate the legs. If you are advanced, do 1×40, instead of 20).

Hip Thrusters on one leg 1х15

Mountain climbers with both legs together 1×20 (if you are a beginner, alternate the legs. If you are advanced, do 1×40, instead of 20)

Band pull aparts 1х15 with a 3 second hold on each pull apart

Mountain climbers with both legs together 1×20 (if you are a beginner, alternate the legs. If you are advanced, do 1×40, instead of 20).

Workout 3:

Shrimp squat 1х12 on each leg+ 10 high jumps with knees towards the chest after each set

Push-ups 1х max reps

Shelc on one leg 1х15 on each leg

*if you are at home, just place your feet on a chair and just push up, without unfolding your legs forward. If you want to make it harder, hold for 3-5 seconds in the upper phase.

Plank to push-up 1х12 on each arm (24 altogether in a set)

Quick legs

60 sec. work: 60 sec. rest

4 0sec. work: 40 sec. rest

20 sec. work

When you are done with the whole round, rest for 90 sec. and then repeat one more time, for the more advanced – two more times. 

Have a great workout 🙂 I will be happy to read your messages after you complete the workouts. I will be thankful if you share the post with your friends – you might motivate somebody to be more active and become healthier.

And after the workout, try my Savory pancake with zucchini and flax flour. Recipe here.


Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

Зала IFS Стрелбище

гр. София, ж.к. Стрелбище, ул. Мила родина 36
+359 877 963 124

Зала IFS Изток

гр. София, кв. Изток, ул. Незабравка 25 (от страната на Борисовата градина, под ресторанта на Парк Хотел Москва)
+359 877 963 124

Информацията, съветите и препоръките в този сайт ( и са предназначени за лична употреба. Те не отменят по никакъв начин професионалния медицински съвет, диагноза или лечение. Информацията в сайта не е предназначена за самолечение и самодиагностика. Собственикът на сайта (/bg) не носи отговорност за публикуваните съвети, препоръки, програми, хранителни и тренировъчни режими и други материали. Ползвателите на сайта, не следва да прилагат съветите буквално, преди да се консултират с квалифициран здравен консултант или лекар.

Close Menu
Do NOT follow this link or you will be banned from the site!

I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!