How much equipment do you need to sculpt your glutes, quads, hamstrings, shoulders and arms? None, and this 30- to 40-minute bodyweight workout proves it. You’ll target the lower body with a grueling one-two punch of isometrics (wall sit) and a squat/lunge combo move while working your upper body with good old-fashioned push-ups (modified if necessary).
Two other exercises work the posterior chain (Supermans), deltoids, core and high-intensity cardio (mountain climbers).
Supersets (performing two exercises back-to-back without resting) will speed the workout along while also increasing intensity to help burn more calories and promote anaerobic conditioning.
Have a great workout, and stay tuned for more installments of the Oxygen Mix-and-Match Workout series!
Bodyweight Warm-Up
Instructions: This is an “activation circuit” that Rog recommends doing at the start of all her mix-and-match workouts. Perform the below three exercises as a circuit (one after the other without resting), completing the circuit two times. Rog’s website offers video demonstrations of the three exercises (first three exercises shown).
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