If your schedule’s packed, this is for you. No equipment, just effort.
The Plan (4 rounds):
- 40s Glute bridges → 20s rest
- 40s Bodyweight squats → 20s rest
- 40s Push-ups (knees ok) → 20s rest
- 40s Reverse snow angels → 20s rest
- 40s Dead bug → 20s rest
Coaching Tips (TT-style):
- Focus on quality reps not quantity: Have equal weight on feet (full contact from heel, big toe, little toe), braced core on all exercises (brace tight like you’re about to get punched).
- Scale: drop to 30s work / 30s rest if needed.
- Progression: go up to 50s work / 10s rest