Core and Strength

Core/Strength Ideas

Modify these workouts as needed- they can be intense, but will improve your fitness. Emphasize correct form over more reps.

1. This website explains the importance of core and provides 22 ideas with video/pictures:

https://www.menshealth.com/uk/fitness/a34037742/best-core-exercises/

2. This is a leg workout that can be done without dumbbells:

https://www.menshealth.com/uk/workouts/a60536393/30-min-dumbbell-leg-workout/

3. This has 31 bodyweight exercises. You can have days strictly for upper/lower body, or you can do a full body workout:

https://www.menshealth.com/uk/building-muscle/a756325/10-best-bodyweight-exercises-for-men/ 

4. This focuses on a few movements. Instead of doing the reps they say, you can go time based or pick a certain rep/set scheme:

https://www.menshealth.com/uk/building-muscle/a45480605/prison-workout/

5. This explians a HIIT workout, where the concept is quick reps as fast as you can and short rest periods. You could pick 2 exercises (ex. squat and pushups) and alternate those for 20 seconds work, 10 seconds rest for a designated amount of time.

https://steelsupplements.com/blogs/steel-blog/12-best-hiit-exercises-that-require-no-equipment 

6. This has several different HIIT workouts:

https://tiffxdan.com/hiit-no-equipment/

Cross Train and Stretch

Explosive Drills

Lower leg