This workout is an interval circuit workout with a trio of exercises - one for the upper body, one for the lower body and one focussed on your core and cardio! We use some isometric exercises for the lower body - increasing the muscles used 'time under tension' which can help with strength gains, very useful when without weights or a lot of time!
There are three circuits, each following the same pattern of 30 seconds work per exercise, then 15 seconds rest before repeating the circuit. We do the circuit 4 times.
You need a resistance band and an elevated surface (but not essential), and also a light weight or object (I use a ball in the video!).
The three circuits are as follows:
Upper body: alternating 'archer'
Lower body: squat hold
Core cardio: (elevated) plank with climbers and side step (or jack)
Upper body: upright pull
Lower body: lunge hold (15 sec each side)
Core cardio: rainbows
Upper body: band chest press / punch
Lower body: bridge hold (with optional march)
Core cardio: lift to overhead reach
Here is a follow along video. I demo each circuit before it starts so practice your technique with me so you're ready to go when the timer starts!