You are currently viewing Busy and Fit: 3 High Intensity Body Weight Home Workouts

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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.

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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. https://inspiredfitstrong.com/bg/za-ines/bio/

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
gym@inspiredfitstrong.com

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
gym@inspiredfitstrong.com

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