Short on time and equipment? Try this bodyweight interval session!
After a thorough warm up complete the following exercises doing each one for 30 seconds followed by 30 seconds recovery before moving onto the next exercise.
To progress the session do each exercise for 40 seconds followed by 20 seconds recovery.
| Exercise | Teaching Points | Work : Rest |
|---|---|---|
| Squats | • Stand tall with your feet shoulders width apart, facing forward • Keeping your feet flat on the floor, bend your knees and push your hips backwards and lower down into a squat position • Stand back up straight keeping your chest up and back straight throughout the movement | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Press Ups | • Get into position on the floor on your hands and toes in a plank position • Engage your muscles through your legs, glutes and core and then lower your chest down to the floor • Keep your back straight and your hips in line with your shoulders • Straighten your arms and push your body back up | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Alternate Lunge | • Stand tall with your feet hips width apart, facing forward • Take a step forward with your right foot and bend both knees to 90 degrees • Keep your right foot flat but left your left heel lift off the floor • Using both legs and your glutes, push off with your right foot and step back to your starting position • Repeat with your left leg | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Plank | • Lie flat on your front on the floor • Keep your legs straight and engage your abdominal muscles • Push your toes into the floor and take your weight on your elbows • Keep your back flat and hold the position | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Burpees | • With your feet together squat down and put your hands on the floor just infant of your feet • Jump both feet back so that you land in a plank position with your hands and toes on the floor • Jump your feet back in and then jump up reaching your hands up high | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| V Sit Hold | • Sit on the floor with your back straight and knees together with bent legs • Keep a straight back tip back and lift your feet off the floor • Engage your abdominals to keep your balance | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Mountain Climbers | • Get into position on the floor on both hands and both feet • Engage you're core muscles to maintain a straight back • Keep your shoulders forward over your wrists and hold your torso in place • Alternating sides, bring your knee into your chest and then back out again | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| V-Sit Single Leg Extension | • Sit on the floor with your back straight and knees together with bent legs • Keep a straight back tip back and lift your feet off the floor • Engage your abdominals to keep your balance • Put your hands either across your chest or on the floor to help you keep balance • Extend one leg out in front of you and lean back • Bring your knee back into you chest and sit back up • Repeat with the other leg | A) 30 secs : 30 secs B) 40 secs : 20 secs |