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Workout: 3 Rounds No Equipment

Workout: 3 Rounds No Equipment

Sometimes keeping it easy is all you need. Focus on form not speed, quality over speed...

3 Rounds:

  • Max Effort Push Ups
  • 50 Flutter Kicks
  • 25 Mountain Climbers
  • 25 Burpees
  • 50 Meter Sprint (or 30 jumping jacks in place)

Rest for 2 minutes between rounds


Flutter Kicks



Lie flat on your back with your legs fully extended. Place your hands under your hips. Contract your pelvic floor and core.


Push your low back down in the floor and rise your legs until they are at 45º from the floor. Open your legs and then cross them. Do it again by changing the foot that is up.

TIPS: Focus on slow and controlled movement Breathe normaly when you are performing the exercise. Don't separate your low back from the floor when you do the exercise.


Mountain Climbers



Get in to a face down position. Extend your legs straight out behind you. Support your weight on your toes and hands, keeping your arms fully extended. Your hands and toes should be at shoulder width apart. Keep the head facing the floor. Squeeze your abdominal and oblique muscles, maintaining your body in a straight line.


Bend the right knee and hip at the same time to move the knee to the chest. In an explosive movement, switch the position of your legs, extend the right leg and bend the left leg. Alternate the foot that is placed on the floor during the required time.




Stand straight with your feet shoulder width apart.


Squat down and place your hands on the floor in front of your feet slightly wider than shoulder width apart. Put your weight on your hands, at the same time straight your legs out behind you in a jump. You should hold yourself by your hands and toes. Your hands should be under your shoulders. Bend your arms until your chest touch the floor and fully extend them again (doing 1 push up) Put your feet again between your hands in a jump again. Use a fast motion to push through your feet and return to the start postion.

TIPS: Don't let the hips go down, specially when you put your feet behind you in a jump.


Lastly, if you don't know what running or jumping jacks are, well.... google it! 


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