Leave Me Breathless
Additional Files
Overview

This is a simple yet effective workout to improve your cardiovascular fitness, agility and mobility, without the need for any equipment.

 

As always, make sure you warm up before starting and cool down afterwards, in an appropriate manner.

 

A1 – Burpees –10 Reps

A2 – Get Down Get Ups (Back) –15 Reps

A3 – Alternating Plyo Split Squats –20 Reps

A4 – Alternating Skater Jumps –30 Reps – 30-90s Rest

2 rounds per set, 3 sets

 

B1 – Bridge to Overhead Reach to V-Sit with Reach –10 Reps

B2 – Jack Plank to Down Dog with Alternating Toe Touch –20 Reps

B3 – In & Out Push Ups –10 Reps – 30-90s Rest

1 round per set, 3 sets

Time

30-45 minutes

Workout Details
Section A

Depending on your mobility, fitness and strength, you can modify ‘A’ in the following ways:

 

A1. Burpees - To make the exercise more manageable, either walk the feet into position instead of jumping or reduce the reps. To make it more challenging either increase the reps or add a jump.

A2. Get Down Get Ups (Back) - To make the exercise more manageable, either get down on to your knees instead of your back or reduce the repetitions. To make it more challenging either increase the reps or get down and get up without touching the floor with your hands.

A3. Alternating Plyo Split Squats - To make the exercise more manageable, either perform reverse lunges instead or reduce the reps. To make it more challenging either increase the reps or add a running man jump after each switch.

A4. Alternating Skater Jumps - To make the exercise more manageable, either change to a lateral step and squat or reduce the reps. To make it more challenging either increase the reps or add a floor touch with the trailing hand.

 

Depending on your level of fitness, you can either reduce ‘A’ to one round if it’s too much to start with, or increase the reps for each exercise to 15, 20, 30 and 40 respectively for exercises 1, 2, 3 and 4.

 

Only take your required inter-set* rest after completing both rounds of ‘A’.

Section B

Again, depending on your mobility, fitness and strength, you can modify ‘B’ in the following ways:

 

B1. Bridge to Overhead Reach to V-Sit with Reach – To make the exercise more manageable, remove the V-Sit and stick with just the bridge to reach. To make it more challenging either increase the reps or perform an alternating single leg hip bridge with a diagonal overhead reach with a single arm diagonal reach to the opposite foot.

B2. Jack Plank to Down Dog with Alternating Toe Touch – To make the exercise more manageable, either remove the jack plank or touch the knees instead of the toes. To make it more challenging either increase the reps or lift the opposite foot to the reaching arm slightly off the floor.

B3. In & Out Push Ups – To make the exercise more manageable, either perform the push ups on your knees or eliminate the hand movements. To make it more challenging either increase the reps or change the hand movement to a lateral jump transition.

 

Depending on your level of fitness, you can either reduce ‘B’ to one or two sets if it’s too much to start with, or increase the reps for each exercise to 15, 30 and 16 respectively for exercises 1, 2 and 3.

A PDF of the workout can be downloaded here for you to complete and track your progress.

 

(*) Inter-set rest is the rest between sets, as opposed to intra-set rest, which are the rest periods within each set, which in this case are ideally zero.