Total time 20 minutes
20 SECONDS OF BURPEES
10 SECONDS REST
20 SECONDS OF LUNGES
10 SECONDS REST
X 8 rounds
REST FOR 4 MINUTES
REPEAT 1 MORE TIME
ADD SOME STRENGTH
If you have any equipment at home, for example a kettlebell or a dumbbell, you can also add some strength work to your day:
DUMBBELL/ KETTLEBELL SNATCH
7 REPS EACH ARM
X 7 sets
- Start from a standing position
- Squat down and place your hands on the floor in front of you.
- Quickly kick both feet out behind you so you are in a pushup position, and then do one pushup.
- Bring your legs forward to go into a squatting position again, and jump up
- Start by standing up tall.
- Step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes.
- Lift your front lunging leg to return to the starting position.
- Repeat with the other leg. Switch off between legs until you’ve completed the reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in an overhand grip.
- Sit your hips back and lower into a squat, letting the dumbbell hang down to touch the floor directly beneath your chest. Your back should be straight and you should keep your chest and head up.
- Return to standing and lift the dumbbell explosively using your legs and back.
- Once it reaches the level of your hips, start pulling the dumbbell up with your arm, using the momentum created by your legs.
- As the dumbbell reaches shoulder height, quickly flip your elbow underneath the weight and press it overhead, locking out your elbow.
- You shouldn’t be struggling to press the weight – it should be an easy extension of the move, with most of the work done by your legs to create momentum during the first stage of the lift. Try using a lighter weight if you find you have to press the weight mostly with your arm.
- Reverse the movement to return to the start, moving more slowly than in the explosive lifting phase. Do all your reps on one side, then switch.