Not a lot of talk today folks.

Just a killer HIRT workout for those people who find themselves without any fitness equipment.

Superset # 1

1a. Speed Squats – 5 sets of 20 reps

1b. 1 Leg Deadlift – 5 sets of 5 reps per leg (moderate speed – feel the stretch)

Note – I prefer to do the negative/lowering portion of this exercise slower

.

Superset # 2

2a. Body Weight Row – 5 sets of 8 reps (table, tree, swing set, railing, etc)

2b. Push-Ups – 5 sets of 5 reps

.

Superset # 3

3a. Step Ups – 5 sets of 10 reps per side

Note – Use stairs or chair or bench to replace the bench

3b. Bodyweight SkullCrushers – 5 sets of 5 reps

Note – Use stairs or chair or bench instead of the gizmo used in the video

.

Superset # 4

4a. Spiderman Lunge – 5 sets of 5 reps per side

4b. Hip Bridge – Dynamic – 5 sets of 20 reps

.

.

The Rules

  • No rest between sets
  • 60 seconds rest between supersets
  • Workout lasts for 45 minutes. If (you finish all 4 supersets in less than 45 minutes…start over at superset #1
  • Mix up the order of the supersets from workout to workout.

Print (pdf) version