This home workout will fire up the huge muscles in your legs and glutes, burning calories and building muscle using only your bodyweight. All you need is something to jump onto and a bit of determination. You got this.
With the right rep scheme, even the most basic bodyweight exercises can be combined to make home workouts more effective than the time we all waste going to the gym. And a lot more fun.
There are two main movements: box jumps and air squats. For the box jumps, you can sub in a garden bench, or the bottom two stairs, a solid chair, the side of the patio…anything knee-height or above will work so improvise and you can get it done.
You’re going to do 80 reps of each, then 60 reps, 40 reps and a final 20 reps. There is a catch however. Set up a timer on your phone for 90 seconds when you start – when it goes off make a mental rep of what rep of box jumps or air squats you’re on, then drop down and do 10 sit-ups. When you get up, start the timer again. Every 90 seconds you’ll do another 10 sit-ups, until you finish your last reps on the main movements.
You’re going to do 80 reps of each, then 60 reps, 40 reps and a final 20 reps. There is a catch however. Set up a timer on your phone for 90 seconds when you start – when it goes off make a mental rep of what rep of box jumps or air squats you’re on, then drop down and do 10 sit-ups. When you get up, start the timer again. Every 90 seconds you’ll do another 10 sit-ups, until you finish your last reps on the main movements.
1) Box jumps: 80,60, 40, 20 reps
Stand in front of a box, bench or step with your feet hip-width apart (A). Jump on top, landing with both feet as softly as possible, bending your knees slightly to absorb the impact (B). Once at the top, stand up fully by extending your knees and hips. Step backward off the box, one foot at a time.
2) Air squats: 80,60, 40, 20 reps
Think of air squats as recovery time after all the jumping. Take deep breaths and find a rhythm, even if that’s a slow one. Standing tall (A), keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor (B). No half-reps here, please. Then drive up.
EVERY 90 SECONDS
Sit-up, 10 reps
Each time your phone timer goes off, you owe 10 sit-ups. With your legs bent and your soles together, lie with your hands behind your head (A). Tense your abs as you lift up, and touch your hands to your feet (B). When you’ve done all 10, start the timer again and carry on from where you left off on the jumps and squats.
Source:https://t.ly/8xvDB
