4 Rounds | FULL BODY Exercise 💪 Follow Along With Me!

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This workout is for the full body. It's a great high intensity interval training workout, with 4 rounds of body weight exercises. All you'll need is a little space and your motivation.

We'll start off with a warm up, which has Running on the Spot and Knee Drives. To do a Knee Drive, simply bring one leg back and then forward, pushing your knee into the air. Do one leg for the first round, and then on the second round of knee drive, do the other leg. We'll be doing each warm up exercise for 30 seconds, with a 10 second rest between.

Next I'll demonstrate each of the exercises that we'll be doing for the main part of the warm up. If you need to modify any of the exercises this will be the time to practice.

The main workout will consist of 4 rounds of timed exercises. Each round has 4 separate exercises which we'll be doing for 45 seconds. There is a 15 second rest period between exercises. At the end of each round, we'll take a one minute break to get some water.

The exercises are:

► Spiderman Plank + Row

Start off in a plank position, with your hands below your elbows on the floor. Your knees will be off the ground. We'll start with a Spiderman, by bringing each knee towards our chest, one knee at a time. Upon completion of the Spiderman, do a simple row with each hand separately by bringing a hand towards your chest.

► Quick Heel Taps

Start in a standing position with your feet shoulder width apart. This one is pretty intense to keep the pace as much as you can keep up with. We'll be hoping slightly, and taping our opposite hand to heel. Switch the hand-heel combo between each rep for the duration of the 45 seconds.

► Bear Position + Knee Taps

Start off in a Bear Position, which is like the plank, but you'll have bent knees. Your hands and feet are still the points of contact with the floor. Once again, we'll be taping our right hand to our left knee, then alternating between reps.

If this one is too difficult, you can try a reverse crunch by keeping one knee on the ground and pressing your leg out behind you before the knee tap.

► Plank Shoulder Tap + Half Burpee

Start in a plank position, as we did with the earlier exercise. Begin by taping your right hand to your left shoulder, then quickly alternate to right hand-left shoulder. Once you complete both hands, do a half burpee. You do this by hoping both feet together to about your waist. You should land in about the Bear Position.

Hop back our quickly to the Plank Position and start the process over again for the duration of the timer.

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Feel free to take a longer break between rounds, or modify the movements as needed.. 😃
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0:00​​​​​​​​ Warm Up
3:17 Demo
5:35 Rounds 1 - 4
23:55​​​ Complete!
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Vena Cava - TOHKA (feat. Raya) [NCS Release]
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Track: the Voyager - A Mid Summer's Eve [EDM Sauce Copyright Free Records]
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Track: Gianka - Move It [EDM Sauce Copyright Free Records]
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Different Heaven - Nekozilla [NCS Release]
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Blazars - Northern Lights [NCS Release]
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Free Download / Stream: http://ncs.io/northlights