- 15 seconds of press-ups with one leg in the air.
- Swap legs for next 15 seconds.
- Break 30 seconds.
- Repeat.
- Break 1 minute.
- 30 seconds of squat jumps (squat so your legs are parallel with the floor and then jump up).
- 30 seconds break.
- 30 seconds of squat jumps.
Feel free to give them whole workout a go (try using lunges for the exercise number 3 and chin/pull-ups for exercise number 4).
Altering between upper and lower body means you can work at a maximal rate for a shorter intense period. You'll burn calories, build strength and get a whole lot fitter (using only 4 exercises that target the entire body and core).
With every good bodyweight exercise program - you have to have variation in the format of the sessions, the exercises you use and the levels of difficulty.
When you're getting started it's easy to be overly enthusiastic and turn each and every session ito a 'ball-breaking' monster.
It's equally easy to turn every session into a "build slowly approach" without any real building taking place.
For these reason you want to schedule yourself heavy, medium and lower intensity days that let you enjoy your training, keep it consistent and maintain pace.
Woody Allen said that "80% of life is showing up". When it comes to training 80% is keeping your training regular - that means keeping everything in moderation (including moderation) - staying injury free and building a healthier, more mobile body - not one that's broken from overtraining.
