3 Circuits. Repeat the exercises as many times as possible for 3 minutes, then rest 1 min and move to the next circuit. Go through it twice: A-B-C-A-B-C.
10 Single Leg Squats off a chair
10 Pike Pushups
10 Leg Raises
10 Step Back Lunge to Jump
10 Dips off a chair
10 Russian Twists
10 Speed Skaters
Time yourself for this one. Go at a sprint pace through the exercises.
20 reps each, then 15, 10 and 5
Rest HALF as long as it took you to complete this. Then repeat. After the second round, do the same thing. Rest for half as long as it took, and repeat. 3 Rounds total.
30 seconds per exercise. Go straight down the list. At the end, rest 2 Minutes and repeat for 3 rounds.
Side Plank Right
Side Plank Left
Pushup Plank Hold
Plank to Pushup
Plank Leg Raises
Single Leg Hip Bridges Right
Single Leg Hip Bridges Left
Isometric and Speed
30 seconds per exercise, alternating between an isometric hold and a speed movement. Rest 1 min at the end. 5 Rounds total.
Pushup Plank Hold
Move Some Muscle
Each exercise in this workout hits a whole lot of muscle. Move through it as quickly as you can, and get ready for some heavy breathing!
21 reps of each, then 18, 15, 12, 9, 6, 3
Every minute on the minute do the reps of the primary exercise, then finish the minute with as many reps as possible of the secondary exercise.
Minute 1: 15 Pushups, then Plank
Minute 2: 20 Lunges, then Situp and Twist
Minute 3: 20 Jump Squats, then Flutter Kicks
Minute 4: 10 Burpees, then Mtn Climbers
Minute 5: Rest.
The Final Countdown
Start with 12 reps each, then 11, 10, 9, 8, 7....1
Lunges (ea leg)
(Intermediate - start at 10 reps each)
15 Min Ladder
15 minutes to get as far up the ladder as possible. Start with 5 reps each, then 10, 15, 20, etc. Add 5 reps each time.
Dips (off a chair)
Mountain Climbers (x2)
30 Second Circuit
30 seconds per exercise, straight through the list, rest 1 min after, repeat for 5 rounds.
Pushups w/ Shoulder Taps at the top
Step Back Lunge to Jump (Right)
Step Back Lunge to Jump (Left)
Lateral Hop to Tuck Jump
4 Rounds for time:
Run 400m (one lap around the block)