5 kroppsviktsövningar utan utrustning

 

Dag1

3 Rounds

• 10 Jumping Jacks (alternative: Jump box)

• 10 Pushup (alternative: knee-push ups)

• 10 Airsquat

Dag2

2 Rounds

• 30 Mountain climbers  

• 20 Push-ups  (alternative: knee-push ups)

• 10 Groiners 

• 5 Burpees 

Dag3

4 Rounds

• 10 Airsquats

• 5 Push-ups (alternative: knee-push ups)

• Plank – hold for 15 seconds

• 15 Jumping Jacks 

• 12 Reverse Lunges (6/leg)

• 10 Lying Hip Raise (double or single leg) 

Dag4: Death by burpee

1 Burpee EMOM (Every Minute On the Minute) +1 Every min

Example: between 0:00 and 0:59 do 1 burpee, between 1:00 and 1:59 do 2 burpees, ...

Dag5: Crazy 8

• 60 Jumping jacks 

• 20 Push-ups (alternative: knee-push ups)

• 20 Walking lunges 

• 20 Mountain climbers

• 60 sec. Wall squat 

• 60 sec. Plank of choice

• 5 Burpees

• 25 High Knees /leg, as quickly as possible.

Bonus: Annie (kräver hopprep)

• 50 Double-Under (alternative: single under)

• 50 Situps

• 40 Double-Under 

• 40 Situps

• 30 Double-Under 

• 30 Situps

• 20 Double-Under 

• 20 Situps

• 10 Double-Under 

• 10 Situps