PURSUE FITNESS X PHYSIQUE ACADEMY
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1.
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conditions of any kind, or in determining the effect of any specific exercise on a medical
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2.
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PURSUE FITNESS X PHYSIQUE ACADEMY
NO EQUIPMENT. NO PROBLEM.
Pursue Fitness has teamed up with Physique Academy to bring you a bodyweight home workout to
get your heart rate up, burn calories and stay fit. Here, there are 10 exercises you can perform without the need for any equipment.
George and Abi at Physique Academy have put together two different 20 minute workouts
WORKOUT 1
30 seconds on each exercise with 10 seconds rest between each.
Complete one full round, rest for 60 seconds and repeat for 20 minutes.
1. Bodyweight squat jumps
2. Plank
3. Burpees
4. Toe touches
5. Press ups
WORKOUT 2
30 seconds on each exercise with 10 seconds rest between each.
Complete one full round, rest for 60 seconds and repeat for 20 minutes.
1. Scissor lunges
2. Tricep dips
3. Sit ups
4. Alternating bodyweight curtsy squats
5. Cocoons
PURSUE FITNESS X PHYSIQUE ACADEMY
WORKOUT 1
1. BODY WEIGHT SQUAT JUMPS
1.
Stand shoulder width apart with your toes pointing slightly outward.
Allow your arms to hang comfortably by your sides at this point. This will be your starting position.
2.
Inhale and descend slowly by bending your knees until your thighs are parallel with the floor.
Throughout the movement you should keep your head up and maintain a straight back so your posture is
not compromised.
3.
Once you have hit the bottom of the movement, exhale and push hard through your heels jumping as high
as you can. Throughout the movement you can imitate George’s arm position below.
4.
Repeat as many times as you can for 30 seconds.
PURSUE FITNESS X PHYSIQUE ACADEMY
WORKOUT 1
2. PLANK
1.
Adopt an ‘all-fours’ position, from here you will need to bend your elbows to a 90 degree angle and place
your upper body weight onto your forearms. After you have done that, take a step backwards with your
feet then place your remaining bodyweight through your toes.
At this point your body should be suspended (in a straightline) above the floor with just your forearms and
toes as points of contact. This will be your starting position.
2.
Keep your abdominal muscles tight throughout this exercise and keep your pelvis in line with the rest of
your body.
3.
Hold this position for 30 seconds.
PURSUE FITNESS X PHYSIQUE ACADEMY
WORKOUT 1
3. BURPEES
1.
Stand upright with your arms beside your torso and adopt a shoulder width stance.
This will be your starting position.
2.
Inhale and descend into a press up position. Place your hands just wider than shoulder width and jump
backward with your feet so that your legs are fully extended and your body is supported
by your toes and hands.
3.
When you’re in the press up position, perform one press up.
4.
Once you get to this point, exhale and aggressively press through your hands by extending your elbow
joints and create enough upward motion to be able to jump your legs back underneath your body,
so that when you take your hands off the floor, you should be in the bottom of a squat.
5.
Now, press through the middle of your feet by using your thighs and glutes, extending at
both your knee and hip joints to generate power for a jumping motion.
6.
As you land, inhale and go straight into the next repetition.
7.
Repeat as many times as you can for 30 seconds.
PURSUE FITNESS X PHYSIQUE ACADEMY
WORKOUT 1
4. TOE TOUCHES
1.
Lay down flat on your back. Extend your arms above your head with your legs straight in the air (you can
cross your legs if you wish).
This will be your starting position.
2.
To initiate the movement, exhale and roll your shoulders up and off the mat by contracting your abdominal
muscles whilst reaching towards your toes. Continue with this movement until your fingers touch your toes
or your abdominal muscles are as tight as possible.
3.
Pause for 1 second at the top, inhale and return your body back to the starting position.
4.
Repeat as many times as you can for 30 seconds.
PURSUE FITNESS X PHYSIQUE ACADEMY
WORKOUT 1
5. PRESS UPS
1.
To start this exercise, kneel down on the floor, and lean forward so your bodyweight weight is on your
arms. Have your hands placed just outside of your shoulder width. Now you should come up onto your
feet so that your body is suspended above the floor, your only points of contact (with the floor) should be
your hands and feet. Your body should be in one straight line from head to toe and your arms perpendicular to the floor under your chest. This will be your starting position.
2.
Whilst inhaling, slowly lower your chest towards the ground whist flaring your elbows out wide. When you
are about an inch from the ground, you should have created a triangle with your hand positions and your
eye line.
3.
Pause for 1 second at the bottom, exhale then press through your palms to return your body back to the
starting position.
4.
Repeat as many times as you can for 30 seconds.
PURSUE FITNESS X PHYSIQUE ACADEMY
WORKOUT 2
1. SCISSOR LUNGES
1.
Take a step forward (slightly larger than a normal step) and as you land, drop your body down so that you
create two right angles at your knees. Inhale as you do so whilst maintaining a straight torso.
2.
Make sure that you keep your front knee over your heel and not over your toes. Your front shin should now
be perpendicular to the floor.
3.
As you exhale, you need to direct force through your quadriceps and glutes in order to drive your body
upward and into a jumping motion.
4.
As you leave the floor you will reverse your stance by bringing your back leg forward and your front leg
back, so you are alternating the front leg for each rep. You can jump into each lunge on the same spot.
5.
Repeat as many times as you can for 30 seconds.
PURSUE FITNESS X PHYSIQUE ACADEMY
WORKOUT 2
2. TRICEPS DIPS (USING A CHAIR OR BENCH)
1.
Place your hands just wider than shoulder width apart on the side of a bench or chair.
Your legs and hip should be at a 90 degree angle suspended off the floor.
This will be your starting position.
2.
To initiate this movement, inhale and descend your pelvis towards the floor through
gently bending your elbows until they create a 90 degree angle.
3.
Pause for a very brief moment in this position, then exhale and flex your triceps to extend
your elbows, returning your body into the starting position.
4.
Repeat as many times as you can for 30 seconds.
PURSUE FITNESS X PHYSIQUE ACADEMY
WORKOUT 2
3. SIT UPS
1.
Lay down flat on your back. Place your hands gently on your temples or chest and bend your knees so
that you have a 90-degree angle. This will be your starting position.
2.
To initiate the movement, exhale and curl your shoulders up towards your knees by contracting your
abdominal muscles. Continue in this fashion until your torso is vertical to the floor and your chest is very
close to your knees.
3.
Pause for 1 second at the top, inhale and return your body back to the starting position.
4.
Repeat as many times as you can for 30 seconds.
PURSUE FITNESS X PHYSIQUE ACADEMY
WORKOUT 2
4. ALTERNATING BODYWEIGHT CURTSY SQUATS
1.
Stand with your feet shoulder width apart. This will be your starting position.
2.
Perform a rear lunge by stepping back with one foot, flexing your hips and bending your knees.
As you do so, rotate your torso across the front leg.
3.
After a brief pause, return to the starting position and repeat on the other side,
continuing in an alternating fashion.
4.
Repeat as many times as you can for 30 seconds.
PURSUE FITNESS X PHYSIQUE ACADEMY
WORKOUT 2
5. COCOONS
1.
Lay down flat on your back.
Gentley place your hand on your temples. Your body should be at full
extension (like the photo on the left). This will be your starting position.
2.
To initiate the movement, exhale and simultaneously pull your knees (bending them as you go) in towards
your torso and roll your shoulders up and off the mat by contracting your abdominal muscles and bringing
your elbows towards your thighs. Continue with this movement until your knees are as close to your
shoulders as they can be.
3.
Pause for 1 second at the top, inhale and return your body back to the starting position.
4.
Repeat as many times as you can for 30 seconds.
PURSUE FITNESS X PHYSIQUE ACADEMY
We hope you enjoyed the workouts
It’s great to get involved and work up a sweat. Feel free to save this guide or print it
out for next time.
Stay home. Stay safe. Keep fit.
To explore the Physique Academy website click here.
To explore the Pursue Fitness collections click here.
@georgearmstrong
@abigailadores
@pursuefitness