Leg burner

You know how we roll. No gym or equipment needed.

Get some water, grab a towel and lets get it.

Set your timer to 20 seconds of work and 10 seconds of rest, do 5 round of each movement listed below:

  1. Goblet squat
  2. Jump squat
  3. Pendulum lunges
  4. Step-ups
  5. Hip bridges

Make sure you stretch at the end.

Have questions. Comment below or click on the Contact us link below.

Upper body at home killer workout

This 20 minute at home workout will definitely make you sore. You will only need your body as it is the best equipment we all have. Might as well use it.

Get your water, grab a towel and lets get it.

  1. Clap Press-up

Perform the next four moves back to back (a 15 second shake of the arms is all you’re allowed) and enjoy a proper rest at the end.

Sets: 3

Reps: 3

Rest: 15 secs

Get in a press-up position, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next press-up.

  • Decline Press

Don’t have a bench? Just use your stairs or a chair.

Sets: 3

Reps: 8

Rest: 15 secs

Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down until your chest almost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating.

  • Narrow Press-up

Sets: 3

Reps: To failure

Rest: 15 secs

Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezing your triceps and chest at the same time.

END OF TEST