Not all workouts to build strength need to be done for reps and sets. Sometimes INTERVALS can help you build strength, especially if you need to challenge yourself with just your own bodyweight!
If you want a 30 minute workout to build your leg, chest, shoulder, arm and CORE strength, you’ll love this Squat and Press 1 Minute Max Out. It’s a great Anterior Chain workout aka you’ll feel your entire frontside working!
The Squat And Press 1 Minute Max Out
WARM UP:
Roll out.
Stretch:
5-8 rounds Dynamic Squat Flow
WORKOUT:
Set a timer for 1 minute intervals with no rest between. You have 1 minute to complete as many reps of each move as you can. Record how many you get each minute and try to beat that next time. Rest 1 minute between each round. Complete 3-5 rounds. If you are short on time, just do 3 rounds.
CIRCUIT:
1 minute Alternating Front Lunges*
1 minute T Push Up
1 minute Squat to Lunge
1 minute Plank with Punch
1 minute Sprinter Sit Up
1 minute Rest
COOL DOWN:
Roll out.
Some Recommended Stretches:
Camel Bridge
Child’s Pose with Reaches
*NOTES: If you have weights this is a great place to use them. You can also simply move faster to get more reps if you don’t have weights…Or hold your dog or child or any heavy object even up at your chest to add some more weight! 😉
Don’t have hours to spend at the gym but want to build full body strength as you lean down?
Learn more about my 6-Week Bodyweight Shred!
Bodyweight Workouts like this one that you can do anywhere and easily fit into your busy schedule!
GET STARTED WITH THE 6-WEEK BODYWEIGHT SHRED!
Hey Cori is there a modification for the sprinter sit up? My neck gets really tired and my abs are strong but I can’t keep them engaged for more than like 30 seconds
Hi Ami. You could modify with more of a bicycle crunch so you could relax your head into your hands.