Table of Contents
The Workout
Today we're going to challenge ourselves with a quick, effective workout that requires absolutely ZERO equipment.
I (Kalie) got in this workout poolside while visiting San Diego. It’s the perfect routine if you don’t have access to a gym or just want to exercise outside!
Duration (You Choose)
- 20 minute option for when you're tight on time
- 40 minute option for when you want a full-length workout
Muscles Targeted
- Total body with an emphasis on cardio
What You'll Need
- No equipment
- An exercise mat (optional)
Workout Instructions
- Each round is broken down like this: Each exercise is done for 20 seconds followed by a 10-second rest between.
- Repeat the round 4 times, then take a 60-second rest before moving onto the next round.
- Repeat the entire circuit 2 times.
- This workout takes 39 minutes total. If you're crunched for time, complete the circuit 1 time for a 20-minute workout.
Round 1:
Round 2:
Round 3:
Round 4:
Don’t forget to do this entire circuit 2 times.
Exercise Demonstrations
Modifications
- Burpee - Step each foot back into plank position rather than jumping feet simultaneously.
- Donkey Kicks - Alternate touching heel to butt, one foot at a time.
- Explosive Jumping Movements - Step, walk or use low impact jumps.
- Mountain Climbers - Use slow, controlled steps rather than fast movements.
- Plank Jack - Step each foot out laterally and back to start position rather than jumping feet simultaneously.
- Push Ups - Substitute Knee Push Ups.
- Squat Jumps - Keep feet planted on the ground and do a regular squat rather than jumping.
- X Jack - Substitute Traditional Jumping Jack.
After finishing your workout, don't forget to thank your amazing body for all its hard work!
Cheers to a healthy lifestyle and living FULLforLife!
xo, Pam & Kalie
CREATE A STRONG MIND & BODY
And A More Confident You
If you’re looking for some motivation to get started or an exercise routine that fits your busy life, our challenges and weekly fitness cycles are for you! Get ready to boost your metabolism, tone your gorgeous muscles, radiate positive energy, and achieve the results you want!
