Paused and Power
30 seconds per exercise, straight down the list, rest 1 min at the end and repeat for 5 rounds. For the "paused" reps, hold for 3 seconds at the point of max tension.
Sumo Squat Hold
- Rest 1 min
*If you have dumbbells, sub in Paused Overhead Press for Pushups. You can also add weights to Squats and Sumo Hold.
21 to 3
21 reps each, then 18, 15, 12, 9, 6, 3
Then 10 rounds (8 rounds intermediate) of
10 Lunges each leg
**If you don't have a good place to run, sub in 100 Mountain Climbers, or 100 Jump Rope
Round 1: 30 reps each
Round 2: 20 reps each
Round 3: 10 reps each
Jumping Lunges (total)
***After each exercise, run 50 yards (25 out and back)
5 rounds, as fast as possible.
20 Pike Pushups
20 Squat Jumps
100 Mountain Climbers
Using a tabata style timer - 20 seconds of work, 10 seconds of rest - finish 100 pushups, 100 situps, and 100 squats. The goal is to work as hard as you can every 20 seconds. See how fast you can finish.
30 Sec Circuit
30 seconds per exercise, rest 1 min after each round, 5 rounds.
Plank Leg Raises
Mountain Climber Pushups (4 Mountain Climbers + 1 Pushup)
Sumo Squat Hold
50 reps each, then 40, 30, 20, 10. After each round, run 100m out and back, or do 100 mountain climbers total.
6 Rounds as fast as possible. No rest. Just Hustle.
50 Mountain Climbers
30 Jumping Lunges
20 Sprinter Situps
10 Pike Pushups
20 seconds of work, 10 seconds of rest, alternating between 2 exercises. Repeat for 4 min, then rest 1 min and move to the next set of exercises.
Pushups and Mountain Climbers
Situps and Flutter Kicks
Squats and Speed Skaters
Burpees and Jumping Jacks