The whole point of this blog is to give informative articles about fitness, nutrition, and to design my own short tough workouts that build strength, tone the muscles, and burn off stubborn fat. Occasionally though, I feel I do have to go over the 30 minutes.

This workout took me around fifty minutes, and I’m feeling its positive effects today in two sore buttocks, a tight back, tender triceps, and aching abdominals.

The weights are optional for the squats, but weight are needed for the dead lift. Adding weights makes each exercise harder. Take a minute between each exercise if you need it. These moves draw out perspiration and require healthy lung power, so therefore the moves dry the throat easily.

Equipment Needed:

• Mat
• Stability ball
• Weights 30-80kg
• Skipping rope (optional)

The Workout:

Start off with 3-5 minutes of jump rope or jogging on the spot to warm the muscles.

• Twenty normal press-ups, twenty squat thrusts, and twenty star jumps, without taking a break, followed by twenty sit-ups on the stability ball.

• Nineteen weighted squats. Feet hip width apart, and try to squat down slowly rather than rush the move. Really work those buttock muscles. After several you will feel the ache. Nineteen sit-ups on the stability ball.

• Eighteen dead lifts. Feet close together. Suck in the abdominals. Reach for the weight and pull up to stomach. Do not curl the back, rather stand up naturally. Follow the weight down keeping the back straight and bend the knees slightly until you feel a pull in the hamstring and buttock areas. Eighteen sit-ups on the stability ball.

• Seventeen wide press-ups. Widen the hands as far as possible and perform seventeen. Straight onto seventeen squat thrusts, and seventeen star jumps, followed by seventeen sit-ups on stability ball.

• Sixteen weighted squats, but widen the legs slightly. Sixteen sit-ups on stability ball.

• Fifteen dead lifts followed by fifteen sit ups on stability ball.

• Fourteen diamond shaped press-ups, followed by fourteen squat thrusts, fourteen star jumps, and fourteen sit-ups on stability ball.

• Thirteen weighted squats feet closer together, followed by thirteen sit-ups on stability ball.

• Twelve dead lifts, followed by twelve sit-ups on stability ball.

• Eleven normal press-ups, followed by eleven squat thrusts, eleven star jumps, and eleven sit-ups on stability ball.

• Ten weighted squats, feet wider, followed by ten sit-ups on stability ball.

• Nine dead lifts, followed by nine sit-ups on stability ball.

• Eight wide press-ups, followed by eight squat thrusts, eight star jumps, and eight sit-ups on stability ball.

• Seven weighted squats, feet close together, followed by, you guessed it, seven sit-ups on stability ball.

• Six dead lifts, followed by sit-ups on ball.

• Five diamond shaped press-ups, followed by five squat thrusts, five star jumps, and five sit-ups on ball.

• Four weighted squats, feet wider. Four sit-ups on stability ball.

• Three dead lifts. Three sit-ups on ball.

• Two normal press-ups, two squat thrusts, two star jumps, and two sit-ups on stability ball.

• One weighted squat, feet closer, followed by one last sit-up on stability ball.

Try to perform the moves without taking a break before the sit-ups. Performing sit-ups on a stability ball works on core strength because it requires some effort to remain on the ball and perform the exercise. There are a wide array of activities to perform on a stability ball, more of which I’ll discuss another time.

Be sure to eat protein rich food 30-60 minutes after the workout. If you can, try to go from five to one without taking a break to really stress the muscles. The physical act of lifting the weight, even for only one rep still stresses the muscles, and will help then grow back stronger – with the right nutrition.

Tags: bodyweight training, build strength, burn fat, dead lift, fitness, jump rope, nutrition, press-ups, sit-ups, skipping rope, squat thrust, stability ball, tone muscles, tough workouts, weighted squats