Stephen Harris Health & Fitness Coach: 7 SIMPLE POWER WORKOUTS

Short on time? Lacking equipment? Traveling? Bored with the gym? No problem! I have 7 great workouts for you that will power up your body. Using body weight, a jump rope, a bike and a basketball, you’ll chisel that body with simple, effective movements that an be completed anytime and anywhere.

Workout #1: The 3 Mile Challenge

Knock out as many push-ups as you can.
Complete one full set of chin ups, maximum reps.
Complete one full set of dips, maximum reps.
Go for a 3 mile run.

Workout #2: The Basketball Burn

Hold a basketball in front of your chest. Stand up and sit down without letting your hands or the ball touch the ground. Complete 10 reps.
Run a 40 yard sprint.
With one hand on the basketball do a push-up. Repeat for ten reps then change hands.
Run a 40 yard sprint.
Using the basketball, hold in plank push-up position for one minute on each arm

Workout #3: The Biker Express

Bike in high gear for 2 minutes.
Hop off the bike and grab it by the frame using it as a dumbbell to complete 10 reps of shoulder press, 10 reps of curls and 10 reps of bent over rows.
Hop on the bike for another hard 2 minute ride.

Workout #4: Rope it Up

Skip rope for 20 seconds.
Complete 8 walking lunges then lunge back to the starting point.
Skip rope for another 20 seconds.
Complete push-ups to failure.
Skip for another 20 seconds.
Complete pull ups to failure.

Workout #5: The Ab Blaster

Lie on your back on the floor in an X position. Lift arms and legs 6 inches off the floor.
Reach toward the ceiling with you right arm. Lower and repeat 5 reps on both arms.
Raise your left leg above your hip for 5 reps and repeat with right leg.
Complete steps 1 and 2 simultaneously for 10 reps total both sides.

Workout #6: Power it Up

Alternate between squats and push-ups. Make them explosive by adding air to the movements. In other words, leave the ground. Complete 10 reps of each movements.
Rest 10 seconds then repeat for 9 reps each movement.
Rest 10 seconds and continue the process down to one rep.
Complete the sequence 5 times.