Get Ready with This Bodyweight Squat and Push-Up Workout for Equipment-Free Gains
We’ll cut straight to it, a lot of us don’t have the time to hit the gym this time of the year. Even if we’re taking a break from work, family obligations and travel can make fitting in a workout feel near impossible.
All good, we’ve got you.
You can use this bodyweight-only, two-move, ladder-based workout to get a full-body, fitness-boosting conditioning effect, wherever you are – more than enough to keep you ticking over until you can get back to house of gains.
The protocol is simple, but definitely not easy. Start a running clock and perform 1 perfect push-up and 1 air squat, rest for the remainder of the minute. At the beginning of minute 2 perform 2 push-ups and 2 squats. In minute 3 perform 3 reps of both.
Continue in this fashion adding reps each minute until you can no longer perform the prescribed reps within 60 seconds, or you gas out as the rest gets shorter.
Make a note of which round you finish on, aim to beat this each time you repeat this workout.
1. Push-Up x 1, 2, 3, 4 etc…
Drop into a strong plank position, with your core tight and hands stacked beneath your shoulders. Bend your elbows to slowly bring your chest to the floor. Keep your elbows close to your body as you push back up explosively, repeat.
2. Air squat x 1, 2, 3, 4 etc…
Standing tall with your chest up, sink your hips back, squatting down until the crease of your hips drops below your knees. Drive back up explosively and repeat. Keep a controlled tempo and tight form, but move at a heart rate spiking clip- you’ve got a ladder to climb.
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