Pre and Post workout Routines you need to do first, and when you are done


Complete one of the following circuit 4 times;

  • 20 sec rest between each exercise
  • Resting 1 minute between each round
  • Perform 3 times in 1 week



CIRCUIT 1

Pullups: Keep full range of motion and strict form OR Overhead Squat Presses (resistance band)

  • Reps: 10 - 15

Jumping Jacks (medium pace)

  • Reps: 60

Burpees

  • Reps: 20 straight OR 2 sets @ 10 reps with 10 sec rest between sets


CIRCUIT 2

Mountain Climbers

  • 40 secs

Pushups (regular or knees)

  • Reps: 20-30

Front Plank

  • Duration: 1 min.

Jump Rope or Run in place (high knees, arms pumping)

  • Duration: 1 min.


Keywords:  HIIT, bodyweight, cardio, intermediate