Team Awsum's August Workout "Every Minute, Every Gain"
Get ready to transform any space into your personal gym with Team Awsum's "Every Minute, Every Gain" workout!
Perfect for any fitness level, this punchy, adaptable workout works on cardio, strengthens muscles, and boosts endurance, all with minimal equipment. Whether at home, at work or in the gym, make every minute count and achieve impressive results. Let’s make every minute count and push your capabilities to achieve amazing results together! Stay strong, stay motivated, and as always—stay Awsum!
Workout Overview & Structure
Duration: Each Round lasts 15 minutes. (2 Rounds total)
Exercises: 10 exercises per round.
Rest: 30 seconds rest between exercises.
Between round 1 and 2: Take a 3 minute break.
Equipment Needed: No equipment necessary (optional yoga mat).
Skill Level: Suitable for all levels with modifications provided.
Exercises
Minute 1: Jumping Jacks
- Duration: 60 seconds
- Purpose: Warm-up and cardio
- Modification: Step side to side instead of jumping to reduce impact.
Minute 2: Air Squats
- Duration: 60 seconds
- Purpose: Lower body strength
- Modification: Reduce the depth of the squat as needed.
Minute 3: Push-Ups
- Duration: 60 seconds
- Purpose: Upper body strength
- Modification: Perform on knees or against a wall.
Minute 4: Mountain Climbers
- Duration: 60 seconds
- Purpose: Core strength and cardio
- Modification: Slow the pace to reduce intensity.
Minute 5: Plank
- Duration: 60 seconds
- Purpose: Core stabilisation
- Modification: Perform on knees.
Minute 6: High Knees
- Duration: 60 seconds
- Purpose: Cardio and lower body
- Modification: March in place instead of running.
Minute 7: Walking Lunges
- Duration: 60 seconds
- Purpose: Lower body strength
- Modification: Perform stationary lunges to maintain balance.
Minute 8: Reverse Crunches
- Duration: 60 seconds
- Purpose: Core and lower abdominal strengthening
- Modification: Perform a less intense version by not lifting the hips as high.
Minute 9: Side Planks
- Duration: 30 seconds each side
- Purpose: Core and obliques
- Modification: Perform with knees on the ground.
Minute 10: Burpees
- Duration: 60 seconds
- Purpose: Full-body exercise and cardio
- Modification: Step back into the plank position instead of jumping.
Take 3 minute break between rounds 1 and 2:
Cooldown: After completing the cycles, take a few minutes to stretch out your muscles. Focus on areas that feel particularly tight, and give your body some time to recover.
Tips for Success
- Stay Hydrated: Keep water nearby and drink between cycles to stay hydrated.
- Focus on Form: Quality over quantity. Ensure you maintain proper form to avoid injuries.
- Adjust as Needed: Utilise modifications to suit your fitness level and ensure you can complete the workout comfortably.
Conclusion: Team Awsum's "Every Minute, Every Gain" workout is designed to fit seamlessly into your day and provide a balanced mix of cardio and strength training. Whether you're a fitness newbie or a seasoned athlete, this workout can be adjusted to challenge your personal limits. Give it a try and feel the benefits of a comprehensive workout that respects your time and pushes your capabilities.
Stay strong, stay motivated, and as always—stay Awsum!