Coach Danielle - 01 - On-Spot Bodyweight Workout Idea

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Upper and Lower body workout thats quick and efficient.

Section 1
-6 combos done either back to back or do each combo 2 times through then move to the next combo.
-30 secondes each drill | Next time try 1 minute of each drill, change it up, you could trow a hill sprint or cardio on spot or some abs in between each combo. Have fun with it, add in some weights whatever.

1)CLOSE PUSHUPS
WIDE POWER SQUATS

2)WIDE PUSHUPS
WIDE POWER SQUATS

3)STAGGERED PUSHUPS
POWER LUNGES

4)PULSE PUSHUPS
PULSE POWER LUNGES

5)SLOW PUSHUPS
SLOW SQUAT

6)SLOW & EXPLODE PUSHUPS
SLOW & EXPLODE POWER SQUAT

Section 2
Burpees 5 ways.
Do each burpee for 1 minute through, or again switch it up and do it for 30 seconds, or do it with weights. etc

1)Skater Burpee
2)Power Jack Burpee
3)Climbers & Lunges Burpee
4)Back Burpee
5)Double Burpee


Do a great warm up, some dynamic stretches and then hit this right away, run through the whole thing 2 or even 3 times and boom thats your workout. Sometimes doing the same drills over and over really shocks the body and gives new results. As trainers we sometimes feel we have to pack the hour workout with a tone of different things, but change things up. Less drills/phases and repeat it a bunch of times.

Spread the light.



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