Short on equipment and time? Try this bodyweight interval session!
After a thorough warm up complete the following exercises doing each exercise for 30 seconds followed by 30 seconds recovery.
To progress the session do each exercise for 40 seconds followed by 20 seconds recovery.
| Exercise | Teaching Points | Work : Rest |
|---|---|---|
| Sumo Squats | • Stand tall with your feet wider than shoulders width apart and your feet facing out • Bend your knees and drop your hips down so that your bottom is as close to your heels and the floor as possible • Your knees should stay over the line of your toes • Keep your chest up and your back straight throughout the movement | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Shoulder Taps | • Get into position on your hands and toes in a plank position • Engage your core muscles so that you are supporting your hips and torso • Take your left hand off the floor and across to your right shoulder then back down to the floor • Take you right hand off the floor and across to your left shoulder then back down to the floor • Continue to repeat on alternating sides | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Star Jumps | • Stand tall wth feet hips width apart, arms by your side • Jump your feet wide and raise your arms up over your head • Jump your feet back in and bring your hands back down to your side | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Side Plank | • Lie on the floor on your side legs and body in a straight line • Take your weight on your feet and one elbow • The elbow supporting your body weight needs to be under you shoulder • Engage your abs to support your body and to maintain hip height as you hold this position | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Alternate Lunge & Twist | • Stand tall with your feet shoulder width apart • Step froward with your left leg and bend your right knee down to the floor at 90 degrees. • Your left knee will also bend to 90 degrees • Stay low in the lunge position and twist your upper body to your left leg • Keep your hips and knees facing forward • Twist your body back to centre and then step back out of the lunge • Repeat on the right side | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Plank Jacks | • Get into position on the floor on both hands and feet • Engage the muscles in your legs, glutes and core • Jump both feet out wide and then back in again • Try not to let your hips bounce up and down as you jump | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Split Jumps | • Get into a lunge position with your left foot at the front, right at the back and both feet facing forward, both knees at 90 degrees with a straight back and your arms by you side • Swing your arms up and jump off the floor, switch your legs as you jump so that you land with your right foot at the front and left at the back • As you land lower down into the lunge with both knees to 90 degrees | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Side Plank Crunch | • Lie on the floor on your side legs and body in a straight line • Take your weight on your feet and your left elbow • The elbow supporting your body weight needs to be under you shoulder • Engage your abs to support your body and to maintain hip height as you hold this position • Draw your left knee in and up across your body to your right elbow and then back out | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Squat Jumps | • Stand tall with your feet shoulder width apart • Lower down into a squat position by bending your knees and pushing your hips back • Push your bodyweight through your feet and explode up into a jump • Land and sink back into a controlled squat | 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 |