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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
  • Quadriceps · Abdominals · Biceps · Shoulders · Chest

Interests

Bootcamp HIIT Toning Mobility

Anatomy

Equipment

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Body weight

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Exercises

Isometric Holds

How long can you hold these core positions?

Core Strength

Plank (High)
Beginner
Full Body
Set Time (s)
1 -
Rest - 01:00
Dish Hold
Intermediate
Abdominals
Set Time (s)
1 -
Rest - 01:00
Plank (Low)
Intermediate
Abdominals
Set Time (s)
1 -
Rest - 01:00
Boat Pose
Beginner
Abdominals
Set Time (s)
1 -
Rest - 01:00

AMRAP Round

✔️ As many reps as possible ✔️ 60s

AMRAP

Squat Jump
Intermediate
Hamstrings | Quadriceps | Glutes | Calves
Set Reps Time (s)
1 - 60
Rest - 01:00
Side to Side Narrow Stance Jumps
Intermediate
Quadriceps | Abdominals | Calves
Set Reps Time (s)
1 - 60
Rest - 01:00
Tuck Jump
Intermediate
Full Body
Set Reps Time (s)
1 - 60
Rest - 01:00
Plyo Lunge
Intermediate
Hamstrings | Quadriceps | Glutes
Set Reps Time (s)
1 - 60
Rest - 01:00

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)
Beginner
Hamstrings | Quadriceps | Glutes | Calves
Set Reps Time (s)
1 20 -
Clean & Press with Dumbbells
Intermediate
Full Body
Set Reps Weight (kg) Time (s)
1 20 - -
Full Bodyweight Press Ups
Intermediate
Chest
Set Reps Time (s)
1 20 -
Tuck Jump
Intermediate
Full Body
Set Reps Time (s)
1 20 -
Basic Bodyweight Air Squat
Beginner
Quadriceps | Hamstrings
Set Reps Time (s)
1 20 -
Plank Jack
Intermediate
Abdominals
Set Reps Time (s)
1 20 -

Created by

Sustain Health & Lifestyle Coaching
Personal trainer

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