Mike has a real simple, but shockingly intense bodyweight home workout for you today. It’s a great workout to get started with, because it only consists with two exercises and it’s super simple to learn. But don’t be fooled… this workout only lasts about 3 minutes, but it’s INTENSE. You’ll see once you do it
This workout works your entire body, and it’s a quick, high intensity cardio workout too. You’ll especially feel the burn in your legs, abs and core.
THIS WORKOUT WORKS:
Legs (quads, hamstrings, calves, glutes…all leg muscles)
These are the muscle groups most used, but it’s a total body workout and all your muscle are used to some extent.
Here’s how to do it:
PUSH-UP WITH HALF BURPEE (10 REPS) — Do a pushup, and immediately afterwards kick your feet up towards your hands. It’s like when you’re doing a burpee, except you won’t be standing up and jumping at the end. This is an awesome exercise to work your chest, core, and legs.
JUMPING LUNGES (10 REPS PER LEG) — With your left leg forward and right leg back in a wide stance, dip your back knee downwards. Keep your front foot solidly planted, and be sure to engage your CALF on your rear leg to ensure you are stable and safe throughout the exercise. Reverse your foot position by jumping, and repeat for 10 reps per leg (20 reps total.)
For beginners, use the form I show in the video where you don’t lunge downwards too far. Be especially careful to never spike your knee on the ground! This is VERY unsafe and can lead to a severe knee injury.
For advanced guys and girls, try touching your front ankle with your hand as you go downwards, and getting your rear knee closer to the ground. This can really make the exercise more intense once you’ve mastered the form, and you can safely go close to the ground without ever hitting your knee.
Repeat these exercises back to back 5 times each. You’ll be doing 50 reps of the pushup/half burpee total, and 50 reps per leg of the jumping lunges.