Posted on April 22, 2024 by Jenny Cromack
Sometimes life throws curve balls at us which means we can’t always make it to the gym or the personal training session we had planned. Sometimes, you may have an alternative day where you can fit in your workout instead. If not, then you can get still get a seriously good workout in by doing a body weight workout. So with this in mind, here is a body weight workout designed by Jenny for those days when life gets in the way but you still want to get a workout in.
Warm Up
Start your session with the following warm up:
8 x squats, 8 x reverse lunges, 8 x walk-outs, 8 x crucifix stretch (or hip rolls), 8 x glute bridges
Main Workout
This workout is designed as 3 x separate trisets – repeat each triset x 3! The idea is that we combine exercises together to challenge the same, or similar, muscle groups, for example combining a jump squat followed immediately by a sumo squat. The third exercise then trains a completely different muscle group to give the muscles worked in the first two exercises a rest. Then we repeat x 3!
I’d recommend timing yourself for each exercise, try the following:
Advanced – 45 second work / 15 second rest
Intermediate – 30 second work/ 15 second rest
Beginners – 30 second work / 30 second rest
Are you ready? Then let’s go!
Triset 1
1a. Jump Squats
1b. Sumo Squats
1c. Hot Hands
Triset 2
2a. Power (jump) lunges
2b. Knee Raise into reverse lunge
2c. Press Ups
Triset 3
3a. Gecko Plank
3b. Ab Cycles
3c. Glute Bridges – make these harder by trying single leg glute bridges.
Don’t forget to cool down with some static stretches after your workout
If you’re unsure of the exercises, I created a variation of this workout for a ‘bank holiday body weight workout’ on our instagram page – check us out!