9 Minute Bodyweight Workout You Can Do Anywhere — Quads & Triceps

I know all too well how hard it is to maintain your health and fitness routine especially at this time of year.

The last thing you want to do is to spend copious amounts of time getting to the gym, training and then getting back.

But at the same time you know you want to keep your physique sharp, feel great and look after your most important asset — your health right ?

Well, I’ve got you covered with my 9-minute bodyweight workouts that you can do anywhere. No kit required. No large spaces needed and compressed to save on time.

I’ve made it super easy so no excuses. All I need you to do is commit, bring your A game, and leave nothing on the floor.

There are 3 routines in total that I’ll be releasing over 3 separate blogs. If you want a bad ass session, you can do all 3 routines back to back.

Let’s jump straight in and hit our quads and tris !

Guidelines — Quads & Triceps

  • Use your phone as a timer and set it for 9 minutes
  • Perform each exercise for 10 reps then move straight unto the next one
  • No rest throughout only when absolutely needed
  • Complete as many rounds as possible in 9 minutes
  • Record your result and aim to beat it the next time

Quad Squat Press

  • Begin on your hands and knees with your hands directly under your shoulders
  • Rotate the forearms inward 45 degrees to form a diamond with the hands
  • Elbows pointing out
  • Raise your knees off the ground and turn your heels inward, pushing your knees out
  • Keep your back flat
  • Keeping lower body stationary, bend elbows and lower your body towards the floor
  • Do not let your knees touch down
  • Press away from the floor to return to starting position
  • Repeat for 10 reps

Close Grip Push Ups

  • Get into a high plank position with your hands close together, elbows tight to your sides
  • Bend your elbows and lower yourself to the ground keeping your elbows close to the ribs
  • Keep your core tight and in line with your chest
  • Extend your arms to press back up to the starting position
  • If you cannot perform this with full bodyweight, start on the knees
  • Repeat for 10 reps

Bodyweight Squat

  • Stand with feet slightly wider than hip-width apart, toes pointed out at 45 degrees
  • Extend your arms straight out in front of you in line with tops of the shoulders
  • Bend your knees and lower the body down until your hips are parallel with the knees
  • Driving through the heels, push to the top of the squat position
  • Squeeze the glutes as you come up
  • Repeat for 10 reps

Reverse Plank Kicks

  • Sit on the floor with legs bent at 45°
  • Arms directly under your shoulders with fingertips pointing towards your toes
  • Press up by straightening the arms and lifting the hips of the floor
  • Keep the hips up by keeping the glutes and hamstrings engaged and contracted
  • From this reverse plank position kick out the right foot, straightening the right leg
  • Lower the right leg back to starting position and repeat with the left leg
  • Repeat for 10 reps on each leg

Once you’ve had a chance to try this out I’d love to hear how you got on. Also hit me up with any Q’s you’ve got on the comments section below. I’m here to help.

Hugs, Alexandra x

Originally published at espressoconverdi.com on November 29, 2015.

One clap, two clap, three clap, forty?

By clapping more or less, you can signal to us which stories really stand out.