Need a quick and effective full-body workout? Then get a kick-start for 2019 with Personal Trainer Matias’s workout plan! Matias’s effective full body workout takes just 8 minutes to complete.

Here’s your first training set:

10 squat jumps

Sports Tracker homegym
Step by step instructions: Stand with your feet shoulder, width apart and place your hands behind your head. (A) Squat until your thighs are parallel to the floor, then explode off upward, jumping as high as you can. (B)

10 push-ups

Sports Tracker homegym
Come into plank position with your arms and legs straight, shoulders above the wrists. (A) Take a breath in and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. (B)

10 lunges

Sports Tracker homegym
Step by step instructions: Stand tall with your feet hip-width apart, and brace your core. (A) Step backward with your left leg. Then lower your body into a lunge. (B) Repeat on your other leg. (C)

Repeat the set 3 times and take a 60 second break after each set. You can do it!


Sports Tracker team – sports tracking enthusiasts of Finland

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  1. Anass mouhssin

    J’un 53 ans j’ai couru 4 fois par semain à raison de 7 kms par seance . Maintenant je me sens mal aux genous

  2. HOME GYM WORKOUT PLAN WEEK 2/4 - Sports Tracker Blog

    […] Check out also the previous workout plan 1/4 if you missed it! […]

  3. Becky

    Good morning. For weight loss,is brisk walking effective? I do about an hour everyday of brisk walking for 5 days in a week. Is that enough for exercise. Do I require to lift weights etc?

    1. Sports Tracker

      Hi Becky!

      For this program you don’t need to lift weights.
      You can do this program together with brisk walking.

  4. Steve

    Good idea, but unclear is,
    1.) do I have to execute this workout daily?
    2.) How can I include this training in Sport-Tracker, daily 8min with ?? calories, which kind of sport: Fitness?
    Thanks in advance,
    Best regards,

    1. Sports Tracker

      Hi Steve!

      You can track it as Indoor activity.
      And you can try to do it 2-5 times a week.

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