45 Minutes Speed and Strength (Hypertrophy) Workout [Giri]
Warm-up (5 minutes):
Jumping Jacks: 1 minute
Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
Bodyweight Squats: 1 minute
Jog in Place: 1 minute
High Knees: 1 minute
Full Body Muscle Building (20 minutes):
Perform each exercise for 60 seconds. Repeat the circuit 2 times.
1. Bodyweight Squats: Stand with feet at shoulder-width apart, chest up, and
core engaged. Lower your body by bending your knees until your thighs are
parallel to the ground, then push through your heels to return to the starting
position 25*3.
2. Pushups: Start in a high plank position with hands at shoulder-width apart.
Lower your body until your chest nearly touches the ground, then push back up
to the starting position while keeping your core engaged and back flat 15*2.
3. Plank: Start in a high plank position with hands directly under your shoulders.
Keep your body in a straight line from head to heels, engaging your core and
glutes. Hold this position for the entire duration. 1 minute.
4. Bulgarian Split Squat: Stand about 2 feet in front of a bench or elevated
surface. Place one foot behind you on the bench. Lower your body until your
front thigh is parallel to the ground, then push through your front heel to return
to the starting position. Switch legs halfway through .18*2.
5. Russian Twists: Sit on the floor with knees bent and feet lifted off the ground.
Lean back slightly and clasp your hands together. Twist your torso to the right,
then to the left, while keeping your core engaged and maintaining balance. 25*1.
6. Tricep Dips: Sit on the edge of a sturdy chair or bench with hands gripping the
edge. Extend your legs in front of you and walk your feet out a bit. Lower your
body by bending your elbows until your arms form a 90degree angle, then push
back up to the starting position. 18*2.
7. Diamond Pushups: Get into a high plank position with hands close together,
forming a diamond shape with your index fingers and thumbs. Lower your body
until your chest touches your hands, then push back up to the starting position
10*2.
8. Burpees: Start in a standing position, then squat down and place your hands on
the ground. Jump your feet back into a plank position, perform a push up, then
jump your feet back to the squat position. Explosively jump up, reaching your
arms overhead. 35*1.
9. Pull Up or Australian Pull Up : As per need.
Speed and Agility (10 minutes):
Perform each exercise for 1 minute, followed by 1 minute of rest after
completing all 4 exercises. Repeat the circuit 2 times.
1. Sprint in Place: Pump your arms and drive your knees up.
2. Lateral Bounds: Jump sideways as far as you can, landing softly. 20*2
3. Agility Ladder Drills (If no ladder, use imaginary ladder): Quick feet, high
knees, lateral shuffles. 10*1
4. Tuck Knees or Calf Raise: Perform as many as you can with good form in
50 seconds. 100*1
Full Body Athleticism (10 minutes):
Perform each exercise for 1 minute, followed by 1 minute of rest after
completing all 4 exercises. Repeat the circuit 2 times.
1. Mountain Climbers: Maintain a plank position and alternate bringing your
knees to your chest. 100*1
2. Bicycle Crunches: Lie on your back, bring your knees to your chest, and
pedal your legs. 15*2
3. Russian Twists: Sit on the floor, lean back slightly, and rotate your torso
while holding your hands together. 15*2
4. Plank with Shoulder Taps: Hold a plank position and alternate tapping
each shoulder with your opposite hand. 100 slow touches
Cool-down (5 minutes):
Slow Jog or Walk in Place: 1 minute
Static Stretching: Hold each stretch for 30 seconds.
1. Hamstring Stretch: Sit on the ground with one leg extended and the
other bent with the sole of your foot against the inner thigh of the
extended leg. Reach for your toes.
2. Quadriceps Stretch: Stand on one leg and pull your other foot towards
your glutes, keeping your knees close together.
3. Chest Stretch: Clasp your hands behind your back and straighten your
arms while lifting your chest.
4. Shoulder Stretch: Bring one arm across your body and use the other
arm to gently pull it closer to your chest.
5. Triceps Stretch: Reach one arm overhead and bend it, bringing your
hand down towards your upper back. Use your other hand to gently push
the elbow further.
Deep Breathing: 1 minute to relax and lower your heart rate.
A 60-minute Intense Body-Weight Workout that covers
[Full-Body Strength, Power, Speed and Flexibility]:
Enayat
Warm-up (5 minutes):
1. Jumping Jacks: 1 minute
2. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
3. Leg Swings: 1 minute (30 seconds each leg)
4. Torso Twists: 1 minute
5. Hip Circles: 1 minute (30 seconds in each direction)
Full Body Strength (20 minutes):
Perform each exercise for 1 minute, followed by 1 minute of rest after
completion of 1 circuit. Repeat the circuit 2 times.
1. Push-ups - 10*2
2. Bodyweight Squats - 20*2
3. Lunges (alternating legs) - 40*1 (20 each)
4. Plank - 1 minute
5. Mountain Climbers - 50*1
6. Tricep Dips - 20*2
7. Supermans - 1 minute
8. Russian Twists - 10*2
9. Burpees - 20*2
Full Body Power (10 minutes):
Perform each exercise for 60 seconds. Repeat the circuit 2 times.
1. Squat Jumps - 20*2
2. Plyometric Push-ups - 10*2
3. Split Jumps (alternating legs) - 12*2
4. Tuck Jumps - 10*2
Improves Speed (10 minutes):
Perform each exercise for 60 seconds. Repeat the circuit 2 times.
1. High Knees - 40*1
2. Butt Kicks - 30*1
3. Jumping Lunges - 10*3
4. Lateral Bounds - 20*2
5. Calf Raise - 100*1
Agility (5 minutes):
Perform each exercise for 60 seconds. Repeat the circuit 1 time.
1. Agility Ladder Drills (if no ladder, use imaginary ladder) - 5*1
2. 5-10-5 Shuttle Drill (5 steps to the right, 10 steps to the left, and back
5 steps to the right) - 10*1
3. Box Jumps (find a sturdy elevated surface and jump onto and off of
it) - 25*1
Flexibility (10 minutes):
Perform each stretch for 45 seconds or slowly count for 30 seconds,
focusing on proper form and breathing deeply. Hold each stretch
without bouncing.
1. Hamstring Stretch: Sit on the ground with one leg extended and the
other bent. Reach for your toes.
2. Quadriceps Stretch: Stand on one leg and pull your other foot
towards your glutes.
3. Chest Stretch: Clasp your hands behind your back and straighten
your arms while lifting your chest.
4. Shoulder Stretch: Bring one arm across your body and use the other
arm to gently pull it closer to your chest.
5. Triceps Stretch: Reach one arm overhead and bend it, bringing your
hand down towards your upper back.
6. Hip Flexor Stretch: Kneel on one knee, then lean forward into a lunge
position while keeping your back straight.
7. Calf Stretch: Stand facing a wall with one foot behind you and lean
forward, keeping both heels on the ground.
8. Spinal Twist: Sit on the ground with legs extended, cross one leg over
the other, then twist your torso to the opposite side.
9. Neck Stretch: Gently tilt your head to one side, bringing your ear
towards your shoulder, then switch sides.
10. Full Body Stretch: Stand tall and reach your arms overhead, then
bend at the waist to reach towards your toes.
