PlayBook💪
Crush the One-Hour Home Workout Challenge
A full-body hour with zero equipment. Warm up, hit two circuits of strength and cardio, then stretch it out. Bring a friend to double the fun.
1u
duration
Ignite
pace
No gym, no gear, no excuses. This play is a complete one-hour home workout that pushes your limits and clears your head, built entirely around your own bodyweight. Ten minutes to warm up, forty minutes of work across strength and cardio, and ten to cool down. Grab a fitness buddy and the whole thing gets easier and a lot more fun.
The warm-up runs through jumping jacks, arm circles, leg swings, and bodyweight squats to prime the body. The main block splits into a strength circuit of push-ups, planks, squats, and lunges, then a cardio blast of burpees, mountain climbers, and jumping lunges. You finish by cooling down with held stretches to relax the muscles you just worked. Sweaty, satisfied, and done in an hour.
by PlayTryBe team
Warm up for 10 minutes: a minute each of jumping jacks, arm circles, leg swings, torso twists, high knees, squats, and lunges.
Strength circuit, 20 minutes: 3 sets of push-ups, 1-minute planks, bodyweight squats, lunges, and bicycle crunches.
Suggestion: Scale the reps to your level and keep your form clean.Cardio blast, 20 minutes: 3 sets of burpees, 1-minute mountain climbers, jumping lunges, and side-to-side hops.
Cool down for 10 minutes. Hold each stretch about 30 seconds: forward bend, quad, cat-cow, child's pose, hamstring, figure four.
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