wofh: an explosive full-body bodyweight workout

We asked Rumble trainer Dale Santiago to put together a short and sweet full-body, HIIT bodyweight workout that will leave you pumped to tackle the day. Grab your timer and get ready to work.

Always work for 1 minute at a time followed by 30 seconds of rest within each set. Complete each block for the required amount of time before moving on to the next segment. The entire workout will take 19-23 minutes depending on how long you rest in between sets. There are two ways to increase difficulty: double the number of push-ups or cut the rest time in half to 15 seconds.


Here’s how it works:

  • Start the clock

  • Knock out 5 push-ups

  • Complete the required exercise for the rest of the minute

  • Rest when the clock hits 1 minute

  • Do it again for the required amount of time in each set – 5x, 4x, 3x, 2x, 1x

5x (legs):

  • 5 Push-ups

  • Reverse Lunge to finish


 

4x (legs and cardio):

  • 5 Push-ups

  • Jump Squats to finish


 

3x (core):

  • 5 Push-ups

  • Sit-ups to finish


 

2x (cardio):

  • 5 Push-ups

  • High knees to finish

 

1x (burnout):

  • 5 Push-ups

  • Burpees to finish


 

To see more from Dale, follow him on Instagram: 

@dsanti4

@doyourumble

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