This Active rest / Interval workout gives me a whole body workout while allowing me to recover from the previous day since it’s all bodyweight stuff. If I feel particulary week or sore in an area, I can reduce the angle or range of motion (R.O.M) on the exercises. One circuit will take you 3 minutes. Therefore, this workout will take you about 11-12 minutes. This workout is great to do with an interval timer.
Set the workout timer for 6 rounds. 20 seconds work and 10 seconds rest. I use this free workout timer application on my PC. And then use a digital cooking timer I bought for $1, for the 1 minute rest count down. I am thinking about getting myself a Gymboss, for interval training in the park.
I was able to complete:
10 Bodyweight squats
10 Side lunges each side
15 Push ups
34 Cross body punches
10 Floor bridges
10 Lying leg lifts
Rest 1 minute
repeat 2 more times
As endurance builds up, I will up the tempo on each exercise to get more reps in. That 10 second rest isn’t really a rest. Use that time to get into position for the next exercise, so when the bell rings you start right away.
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