A Calisthenics And Bodyweight Workout For Women & Men !

Countdown to fitness programme : 100, 90, 80, 70, 60, 50, 40, 30, 20, 10 workout !

You should do the exercises as listed and at a fast pace. Your RPE ( rate of perceived exertion) should be high. So put on some good, fast music and have some fun. This routine should only take 15-20 minutes.

Workout notes : 

• Bodyweight squats: Using no extra weight, feet should be slightly wider then hip width with feet pointed at a slight angle. Push butt to the rear as if sitting in a chair, keep chest and face up to maintain correct position. Try to squat low so thighs are parallel to the floor.
• Leg lifts: Lie on floor and lift both straight legs or modify w/bent knees.
• Knee extensions: Seated on floor, lean back on hands, draw knees towards chest, then extend to straight leg. Keep legs off the floor ! Modify if needed b working one leg at a time.
• Hands up push up: Starting position is chest on floor, place hands in push up position, lift yourself up to a push up. Return to starting position and lift hands off floor for each rep.
• Burpees: From standing position place hands on floor, kick both legs out behind you, drop chest to floor, push up and jump feet back in, stand and jump off floor and clap hands, this is one rep. 

Good Job, time to catch your breath.