WITH A CONTINUOUSLY RUNNING CLOCK COMPLETE 3 ROUNDS TO ACHIEVE AS MANY REPS AS POSSIBLE IN TOTAL.
- 1 minute Squats
- 1 minute Push Ups
- 1 minute Lunges
- 1 minute Sit Ups
- 1 minute rest
Don't move on to the next exercise until the full minute has elapsed. Use your time however you like to achieve the best possible score - rest as often or as little as you like. Keep your score to achieve your fitness checkpoint total.
Scaling down body weight exercises is all about finding a range of motion that's comfortable for you. Only go as far as you can go comfortably with each movement with the aim to achieve full range of motion if possible.
Aim to get your hip crease lower than your knees on every squat then return to a fully extended upright position with shoulders above hips, hips above knees & knees above ankles.
If you have suspension bands, a chin up bar or something safe to hang from add 1 minute of chin ups or body rows after the lunges in each round.
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