Short on time and equipment? 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 |
|---|---|---|
| Alternating Side Lunge | • Stand tall with your feet hips width apart, facing forward • Step your right foot out to the side, bending your right knee keeping it in line with your toes • Keep your left knee straight • Step back in with your right foot and repeat on the left hand side | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Plank Rocks | • Lie on the floor on your front and take you weight on your elbows and toes • Engage your core so that your hips and shoulders are in line and maintain this body position • Push your bodyweight forward using your toes but be sure to engage your core muscles so that your hips stay in line with your shoulders throughout the movement | 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 |
| Plank Up / Down | • 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. • Lift your left elbow off the floor and put your left hand down on the floor • Repeat on the right side • After a small pause lower yourself back down on your elbows, one at a time | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| High Knees | • Stand tall with your feet hips width apart and arms by your side • Jog on the spot, bringing your knees up high in front of your hips and pumping your arms in a powerful running motion | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Side Plank Twist | • 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 • Rotate so that you are facing the floor and then move all the way over onto your other arm | A) 30 secs : 30 secs B) 40 secs : 20 secs |
| Sumo Star Jumps | • Stand tall with your feet together and hands by your side • Jump your feet out side and raise your arms up over your head • As your feet land on the floor lower into a wide sumo squat • Jump your feet back in and bring your hands back down to your side | 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 |
| Toe Touch & Extend | • Lie on the floor on your back with your legs stretched out straight and your arms stretched out over your head • Raise your legs up, bring your arms over your head and reach up so your hands touch your toes • Relax back down to the floor • Repeat | 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 |