OK. I’m only performing bodyweight exercises and I’m hoping to build strength in my legs, arms and abs. So, will this workout plan help me with my goals or am I just wasting my time?
Strength (Mondays, Fridays and Sundays)
Warm up: 20 burpees, 20 jumping jacks, stretches.
5 sets: 20 jackknives, 20 twisting sit-ups and 30 crunches.
5 sets: 15 push ups on my palms, 10 clapping push ups and 15 knuckle push ups.
5 sets: 40 squats, 20 jumping jacks (or burpees if I’m feeling really good)
Cool down: 2 sets of 10 reps of each exercise, stretches
Cardio(Wednesdays and Saturdays, as well as cycling around my area on weekends and swimming Thursdays and Tae Kwon Do Tuesdays)
3 sets of this (just to use a few calories before I burn them with the cardio): Squats (20), knuckle push ups (15), crunches (20) and air bike (30 seconds).
6x6 sets of 30 seconds of burpees and 30 seconds of shadow boxing, until a 3 minute mark has been reached. Start another set after one minute rest.
What do you all reckon?