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You may have relegated no-kit workouts to the ‘never again’ pile since gyms reopened, but let’s change that. In this 15 minute, three-move combo, you’ll build explosive muscle and grind through some calorie-scorching conditioning work across your entire body. It’s the perfect solution for the next time you need a bodyweight blow-out.
Set a timer for 15 minutes and hit the deck. In this workout, you’re going to be working in a ‘ladder’ format, working through all three movements and adding an additional rep to each exercise every round. So, in the first round, you’ll complete one rep of each, then cycle back around and do two of each, then three and so on until the 15 minutes timer runs its course. Your aim is to finish as far up the ladder as you can, with high-quality reps.
If you have to break up sets as the reps creep up, rest as necessary. Aim to complete all prescribed reps before moving on. Simple? Yes. Eay? Not so much…
Push-Up x 1,2,3,4…
Drop into a strong plank position, with your core tight and hands on the floor (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
Burpee x 1,2,3,4…
After your final push-up, get back on your feet then immediately squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B).
Split Squat Jump x 1,2,3,4…
Stand tall after your final burpee. Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep. Keep this high, explosive and gassy.
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