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A Full Body Challenge

❌ No equipment needed I made this fun fit test plan! It will challenge your core strength and cardiovascular health

  • 45 minutes
  • Intermediate
  • Body weight
  • Quadriceps · Abdominals · Biceps · Shoulders · Chest
Bootcamp HIIT Toning Mobility

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Exercises

Isometric Holds

How long can you hold these core positions?

Core Strength

Plank (High)
  • Full Body
  • Beginner
Set Time (s)
1
Dish Hold
  • Abdominals
  • Beginner
Set Time (s)
1
Plank (Low)
  • Abdominals
  • Intermediate
Set Time (s)
1
Boat Pose
  • Abdominals
  • Beginner
Set Time (s)
1

AMRAP Round

✔️ As many reps as possible ✔️ 60s

AMRAP

Squat Jump
  • Hamstrings · Quadriceps · Glutes · Calves
  • Intermediate
Set Reps Time (s)
1 60
Bunny Hop
  • Quadriceps · Abdominals
  • Intermediate
Set Reps Time (s)
1 60
Tuck Jump
  • Full Body
  • Intermediate
Set Reps Time (s)
1 60
Plyo Lunge
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Set Reps Time (s)
1 60

Time Attack Round

How long does it take to complete 20 Reps ?🎯. Take as many rests as needed

Time Attack

Squat Jump (w/ Touch Down)
  • Hamstrings · Quadriceps · Glutes · Calves
  • Beginner
Set Reps Time (s)
1 20
Dumbbell Clean & Press
  • Full Body
  • Intermediate
Set Reps Weight (kg) Time (s)
1 20
Push Up
  • Chest
  • Intermediate
Set Reps Time (s)
1 20
Tuck Jump
  • Full Body
  • Intermediate
Set Reps Time (s)
1 20
Air Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Time (s)
1 20
Plank Jack
  • Abdominals
  • Intermediate
Set Reps Time (s)
1 20

Created by

Mel @ Sustain Health & Lifestyle Coaching
Personal trainer

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Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

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