Quick Full Body Workout

For those who have trouble setting aside gym time during a busy work week, this is the perfect full-body workout using nothing more than your body’s own weight. It can be competed in less than 45 minutes and should be done 3 days a week.

Body Weight Only Training

Push-Ups: 3 sets of 30

Decline Push-Ups w/ Exercise Ball: 3 sets of 20

Dips: 3 sets 15

Jump Squat: 3 sets of 20

Air Bike (Abs): 3 sets of 50

Abdominal Plank: 3 sets of 1 minute

Pull-Ups: 3 sets to failure for each set

Chin-Ups: 3 sets to failure for each set

Hyperextensions: 3 sets to failure for each set

Push-Ups Close Triceps Position: 3 sets to failure for each set

 

 

Workout Notes:

·       Take a 30 second break in between each set in order to finish workout in 45 minutes

·       Make sure to take off at least one day in between each workout

·       Set aside at least one off day for a 30-60 minute cardio session.