This routine is perfect for when you need to get in a quick workout and don’t have time for your usual routine.
By putting complementary bodyweight exercises in rapid-fire, back-to-back tandems rather than in a traditional circuit, you’ll hit your muscles in whole new ways—and see whole new gains as a result.
Perform the exercises as conventional straight sets, completing all sets for one exercise before moving on to the next. If you can’t perform 10 reps for a particular set, do as many as you can without going to failure (end the set with one or two reps in you) and then rest a few moments. Continue when you can to complete the remaining reps.
1. Burpee to Broad Jump
Sets: 3 Reps: 10 Rest: 90 sec.
2. Dip to Leg Raise
Sets: 3 Reps: 10 Rest: 0 sec.
3. Pullup to Knee Raise
Sets: 3 Reps: 10 Rest: 0