Home Workout 008

Full-Body Workout Session

Start with Warm-Up (5 mins)

• Jumping Jacks – 1 min
• Dynamic Stretching (hip circles, arm swings) – 2 mins
• Mountain Climbers – 1 min
• Bodyweight Squats – 1 min

Strength Training + CrossFit (25 mins)

Repeat the following exercises for 3 sets with 1-minute rest between rounds.

1. Wrestling Push-ups – 15 reps
2. Goblet Squats (use dumbbell or any weight) – 20 reps
3. Deadlifts (dumbbells or bands) – 15 reps
4. Jump / Walking Lunges – 12 reps per leg
5. Single-leg Romanian Deadlifts – 12 reps per leg
6. Plank to Push-up – 15 reps

HIIT (Tabata Style – 12 mins)

Perform each exercise for 20 seconds of work followed by 10 seconds of rest. Complete 4 rounds of this circuit with minimal rest between rounds.

• Burpees – 20 secs work / 10 secs rest
• Side-to-side Band Squats – 20 secs work / 10 secs rest
• Jump Squats – 20 secs work / 10 secs rest
• Mountain Climbers – 20 secs work / 10 secs rest

Pilates Core Finisher (10 mins)

1. The Hundred (traditional Pilates movement for core) – 1 min
2. Single-Leg Stretch – 1 min
3. Double-Leg Stretch – 1 min
4. Pilates Roll-Up – 12 reps
5. Side Plank Leg Lifts – 10 reps each side
6. Plank Hold – 1 min

Cooldown (5 mins)

• Child’s Pose – 1 min
• Figure 4 Stretch – 1 min per leg
• Cat-Cow Stretch – 2 mins