Body weight workout routine

This full body workout routine does not require a gym or any equipment except for a skipping rope (if you don’t have one, simply jump in front and behind a line). The routine starts with a gentle warm up followed by three sets which focus on legs, arms, abs, cardio, stretch (active recovery).

Warm up
3 x 3 minute skipping
Jump legs (both feet together) and spotted dogs over legs

Set 1
Squat bounce jump
Scorpion press ups (knee to elbow)
From the press up position, bring alternating knees slowly up to your chest
Star jumps
Back superman stretch

Set 2
Lunge in every clock position
Press up and creep forward
Penguin sit ups
Burpees
Splits (left and right)

Set 3
Squat front kick
Inverted flies
Plank
Skipping
Back against wall (splits)

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