The at-home 400 workout
Functional Fitness workout for the home NEEDED EQUIPMENT Pull-up Bar CIRCUIT #1 25 Hindu Push-ups 50 Air Squats 25 Elbow Crunches (touch elbows to opposite knee each sit up) 25 Ankle Jumps 25 Split Squat Jumps 25 Hindu Push-ups 10 Chin-ups 5 Pull-ups 25 Elbow Crunches 10 Chin-ups 5 Pull-ups 25 Squat Jumps 25 Close Grip Push-ups 25 Ankle Jumps 5 Muslim Prays 25 SplitSquat Jumps 25 Quad Squats 25 Mountain Climbers 10 Hindu Push-ups 5 Chin-ups Bonus 100 50 Side Step Push-ups 50 Burpees
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Gave this workout a whirl tonight, and the results were good. 21:08 to complete, 248 cal, 17% from fat. HR 134avg/160max.
Just from looking at the exercise list I thought I would rock it out pretty easy, but I found that I burned out pretty quick on the quads and the arms and shoulders. There are a lot of squats/squat jumps and push-up variations here. Good times!
I was too crushed to do the bonus 100.
I finished up with a 1.5 mi run on the treadmill and some stretching to round out my target of one hour of exercise.
I do hope the workouts make the 30 minute mark just for heart benefits, but you would be past that if you factor in the run.
Bodyweight only workouts can be brutal to the shoulders and legs. We did the Beginner At Home yesterday (no equipment) and my shoulders were quite fatigued.