This bodyweight workout is going to focus on moderate reps while doing high-intensity cardio after you complete each round of exercises . The cardio can be any type of movements your prefer (stair master, treadmill, elliptical etc.) OR any type of in-place exercise (jumping jacks, good mornings, running in place, high-knees
Complete the exercises one time through and then do 2 mins of moderate-intense effort cardio. You should do 5-7 rounds
Push Ups: 10-15 reps
Body Weight Dips: 10-15 reps
Wide Grip Pull Ups: 10-15 reps
Jump Squats: 10-15 reps
Lunges: 10-15 reps
Leg Raises or Knee Ups: 10-15 reps
2 Minutes of preferred cardio and repeat this routine 5-7 times
For recovery & growth I would definitely recommend supplementing with a protein powder. Repairing those torn muscle fibers as quickly as possible is essential in muscle growth, and our protein powders will help you do that! Another option can be BCAAs which will help prevent muscle breakdown and keep you in an anabolic state.
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