Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 15 seconds between the exercises. Repeat for a total of 6 rounds.
1A) Mountain climbers x 30s (do on sliders or TRX if you have it) – Rest 15s
1B) High knees x 30s – Rest 15s PART 2: 2A) Burpees x 45s (as many reps as possible)
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Set your timing device for 20 rounds, 20 seconds work and 10 seconds transition. Do each exercise in order, for 20 seconds work and 10 seconds rest
A) Prisoner Squats x 4 rounds 20:10
B) Jump Squats x 4 rounds 20:10
C) Run in Place x 4 rounds 20:10
D) Squat Thrusts x 4 rounds 20:10
E) Lunge Jumps or Split Shuffle x 4 rounds 20:10
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Do the following in order for TWO rounds. One round is 300 reps. Rest only as necessary. If you’re form breaks down, please take a break. Note: take a 30 second break between rounds if it’s your first time doing this circuit.
A) Total body extension x 50
B) Jump ropes x 50 (if you don’t have a jump rope, just pretend)
C) Push ups x 50
D) Squats x 50
E) Cross Body Mountain Climbers x 50
F) Jumping jacks x 50
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1A) DB Lunge (10 reps per side)
1B) DB Neutral Grip Chest Press (palms facing each other) (10 reps)
1C) DB Row (10 reps per side)
Rest 1 minute and repeat 4 more times for a total of 5 circuits.
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Complete each exercise below for the recommended amount of time, resting only where it says to rest.
• If you need to take more rest in between exercises in order to keep good form, do so.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Squat Jumps: 30 seconds
• Prisoner Squats: 15 seconds
◦ Rest 30 seconds and repeat 1 more time for a total of TWO rounds.
Rest 30 seconds after round two and move to the next set of exercises.
Circuit #2
• Bulgarian Split Squats: 30 seconds each side
• Prisoner Squat Jumps: 15 seconds
◦ Rest 30 seconds and repeat 1 more time for a total of TWO rounds.
Rest 30 seconds after round two and move to the next set of exercises.
Finisher:
• Punisher Squats: 20 seconds of bodyweight squats, followed by a 10-second squat hold and repeat for 4-minutes.
Cool Down
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