No time for the gym? No gym? No problem!
Life get’s crazy. Life get’s busy. Key to our health is staying fit and active. So CoreTek has put together a 45 minute Full Body Power Cycle.
No fluff, no huff, just a “get it done” workout for those looking for options when the gym is not there.
How does it work?
- Each Cycle is two exercises, done back to back without rest, for five sets – you rest 45 seconds between the sets.
- Between each Cycle, rest 2 minutes.
- That’s it…
What do you need?
Most of the exercises can be done with body weight – but resistance bands, kettlebells, dumbbells, or other items to lift will help.
WARM UP
Dynamic stretching: 2-5 minutes
CYCLE 1 (5 times)
Push Ups: 10 reps
Mountain Climbers: 30 seconds
Rest: 45 seconds
CYCLE 2 (5 times)
Body Weight Squats: 10 reps
Shoulder Press/Lat Raise: 5/5 reps (5 reps, each motion, totaling 10 reps)
Rest: 45 seconds
CYCLE 3 (5 times)
Inverted V-Plank: 10 reps
Pull/Row: 10 reps
Rest: 45 seconds
CYCLE 4 (5 times)
Shadow Boxing/Heavy Bag: 30 seconds
Arm Curls: 10 reps
Rest: 45 seconds
Done!
For the exercises –
- If you have them, add resistance bands, dumbbells, kettlebells, water jugs, anything heavy you can lift! Remember, this is the non-gym work out – you need to get creative.
- You can do table pull ups, door pull ups, and other methods to get the Pull/Row exercise done.
- Shoulder press – hand stand push ups, resistance bands, etc – goal is to press up with the shoulders.
- Shadow Boxing – keep the core tight, work on rotation and jabs – you should be focused and active for the whole 30 seconds.
- Rest times – keep them tight; key to this workout is to keep your body moving, and heart rate up.
-Train hard!
