Warm-Up Then :
Perform as many rounds as possible on the exercises below in 15-minutes. Rest ONLY when you need to rest. Mark how many rounds you get.
-Pushups: 10-reps
-Squat Jumps: 10-reps
-Bulgarian Split Squats: 10-reps each side
-Spiderman Pushups: 10-reps total
-Burpees: 10-reps
After the 15-minutes is up, rest 2-minutes then complete the finisher below:
Complete as many rounds as possible in 5-minutes.
-Sit Throughs: 30-reps (total)
-Outside Mountain Climbers: 20-reps (total)
-Burpees: 10-reps
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Set your timing device for 6 rounds, 30 seconds work and 5 seconds transition. Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises. Note: take additional rest breaks when necessary.
Dynamic Warm Up
Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 2 rounds total.
A) Alternating step and touch
B) Bird dog
C) Prisoner squats
Reset your timing device for 12 rounds, 35 seconds work and 10 seconds transition. Do each exercise in order for 35 seconds, with a 10 seconds transition.
Ab Workout Set #1: 3 rounds
1A: Figure 8’s
1B: Cross Spider Plank
Ab Workout Set #2: 3 rounds
2A: Side Plank with knee raise
2B: Ski jumps Accelerator AMRAP: 8 minutes
Do as many rounds as possible in eight minutes, resting only as necessary. If your form gets sloppy, you must take a break.
A: Burpees x 10
B: squat jumps/TBX x 20
C: BW renegade rows x 30 total
D: alternating reverse lunges x 40 total
E: jumping jacks x 50 Foam Roll and Stretch
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Set your timing device for 6 rounds, 30 seconds work and 5 seconds transition. Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises. Note: take additional rest breaks when necessary.
Dynamic Warm Up
Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 2 rounds total.
A) Squat with T-squeeze
B) Glute bridge march
C) Duck unders
Reset your timing device for 18 rounds, 40 seconds work and 10 seconds transition. Do each exercise in order for 40 seconds, with a 10 seconds transition.
Workout Set #1: 3 rounds
1A: Single leg walkouts (right leg)
1B: Single leg walkouts (left leg)
Workout Set #2: 3 rounds
2A: Plank Tricep Extensions
2B: Sprinter Starts
Workout Set #3: 3 rounds
3A: BW Reverse Flyes (hold for 5s at top)
3B: Y Squats
Accelerator: 2 minute Superset Madness
Do as many rounds as possible in two minutes, resting only as necessary. If your form gets sloppy, you must take a break.
A: Plank jacks x 10
B: Jumping jacks x 10
Foam Roll and Stretch
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Set your timing device for 6 rounds, 30 seconds work and 5 seconds transition. Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises. Note: take additional rest breaks when necessary.
Dynamic Warm Up
Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 3 rounds total.
A) Crab crawl with alternating reach
B) High knee skips
Reset your timing device for 12 rounds, 35 seconds work and 10 seconds transition. Do each exercise in order for 35 seconds, with a 10 seconds transition.
Ab Workout Set #1: 3 rounds
1A: Inchworms
1B: Sprint in Place
Ab Workout Set #2: 3 rounds
2A: Mountain climbers (you can use a towel on floorboards instead of sliders)
2B: Bodyweight chops
Accelerator Countdown! 7 min time limit
A: jumping jacks x 50 + burpees x 10
B: jumping jacks x 45 + burpees x 9
C: jumping jacks x 40 + burpees x 8
D: jumping jacks x 35 + burpees x 7
E: jumping jacks x 30 + burpees x 6
F: jumping jacks x 25 + burpees x 5
G: jumping jacks x 20 + burpees x 4
H: jumping jacks x 15 + burpees x 3
I: jumping jacks x 10 + burpees x 2
J: jumping jacks x 5 + burpees x 1
Foam Roll and Stretch
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Perform each exercise for the prescribed reps as fast as you can.
Warm-Up, Then :
Abs In and Outs – 25 reps
Jump Squats – 50 reps
Pike Push Ups – 25 reps
Kick Ups – 50 Reps
Burpees – 50 reps
Clapping Push Ups – 50 reps
Mountain Climbers – 50 reps
Cooldown
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