Monday Minute Challenge: Bodyweight Workout

Location: Home

Equipment needed: Pull-up bar

Time Needed: 20-25 minutes

Warm-Up: 2:30 minutes

    -30 Seconds High Knees
    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -1 Minute Jog In Place
    -1 Minute Rest

Workout: 3 sets @ 1:00 minute per set. 1 minute rest in between sets (Total time: 17 minutes)

-Shadowbox: (Uppercuts, jabs, hooks, kicks & knees if you're comfortable)

-Chest/Cardio Alternate: Pushups-10 reps
                                    Mountain Climbers: 20 reps

-Legs Alternate: Squat-1 rep
                         Lunge: Lunge, then squat and repeat with the opposite leg-1 rep

-Abs Alternate:
                 Bicycle Sit-ups-15 reps (both sides cycle=1 rep)
                 Heels to Heaven-5 reps (Lie on back with both legs up in the air. Lift heels to ceiling)
                 Marine Sit-up-10 reps (Sit up position, arms crossed gripping biceps and tucked against chest/upper abs. Sit-up and touch legs without breaking technique. Repeat)                

-Pull-up Alternate: (If no pull-up bar: Tricep dips (10 reps), Supermans (Lie flat on stomach, raise arms and legs simultaneously working lower back. 15 reps), Spiderman Pushups (5 reps).

                 Regular Pull-up-5 reps
                 Tricep Pull-ups (Grip hand facing hand)-5 reps
                 Chin-Ups (Inward Facing Grip)-5 reps

-Rest: 1 minute, Repeat

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