Скачать или смотреть 18-Min Bodyweight Workout

We're breaking up this 18 minute bodyweight workout into two circuits. In each circuit, you'll do four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating.

In circuit 1, we'll alternate right and left, completing four sets total. Circuit 2 is not unilateral, so we'll just do 3 sets. Rest for 60 seconds or as needed between circuits.

WORKOUT BREAKDOWN
Circuit 1
See 01:21 for a preview of the exercises and how to modify.
—Offset Squat - Curtsy Pulse
—Push-Off Side Lunge
—Skater to SL Hop
—Squat Jack

Circuit 2
See 12:11 for a preview of the exercises and how to modify.
—Push Up - Serratus Push Up
—Forearm Plank Knee Taps
—Prone Reach & Pull
—Surfer Get Ups

As with all workouts, make sure to warm up beforehand. I have a few on my channel:
—5-Min Warm Up https://bit.ly/2svyr9D
—7-Min Gentle Warm Up (no jumping) https://bit.ly/2ODQl2H
—10-Min Warm Up (great for HIIT) https://bit.ly/30ds9ue

A proper cool-down is important, too! Take some time to stretch after this workout. I have one on my channel:
—https://bit.ly/2DDObJW

Full blog post: https://pumpsandiron.com/2020/07/06/1...

IF YOU LIKED THIS WORKOUT:
—30-min format: https://bit.ly/2NVjg0Q
—Same structure but no jumping: https://bit.ly/3dNKHFa
—Another 30-min bodyweight workout with a different interval structure: https://bit.ly/2Xzf8cE

LET'S HANG OUT!
—Blog https://pumpsandiron.com
—Studio Pumps https://pumpsandiron.com/studio-pumps/
—Facebook   / pumpsandiron  
—Instagram   / nicolepearce  
—Twitter   / nicoleperr  

INTRO/OUTRO SONG:
Track: Weero & Mitte - Our Dive [NCS Release]
Music provided by NoCopyrightSounds.
Watch:    • Weero & Mitte - Our Dive | Future House | ...  
Free Download / Stream: ncs.io/OurDiveYO