Do the following circuit as many times as possible in 10 minutes, resting only as needed. After the 10 minutes are up, rest 1 minute and move into the finisher.
1A) Alternating Prisoner Lunge (8/side)
1B) *Triple Stop Pushup (8)
1C) Jumping Jacks (20)
1D) Mountain Climber (10/side)
*Pause for 1 second halfway down, again at the bottom, and and again halfway up… that’s ONE rep!
3-Minute Finisher – Do the following superset 3 times, resting as shown.
2A) Burpee (20 secs), rest 10 secs
2B) Plank (20 secs), rest 10 secs
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Perform 40-seconds on each exercise and rest 20-seconds in between. You will do this for 12- minutes (or 3 total rounds)
Burpees – 40-seconds/ Rest 20-seconds
Bodyweight Squats – 40-seconds/ Rest 20-seconds
Plank to Pushup – 40-seconds/ Rest 20-seconds
Reverse Lunges – 40-seconds/ Rest 20-seconds
then move back to the top…
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50 Jumping Jacks
10 Bulgarian Split Squats per leg
10 Eccentric Pushups
25 Prisoner Sumo Squats
Do as many rounds as possible in 19 minutes, only rest when necessary. At the end, write down your time and try to beat it the next time you do this workout.
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Do the following circuit 4 times, (the pushup plank is an “easier” recovery move than the standard plank. Just hold the top of the pushup position and brace your abs HARD).
DB Squat and Press (use a lighter weight than usual and do a fast tempo, but under control) (30 secs)
Pushup Plank (60 secs)
KB Swings (30 secs)
Pushup Plank (60 secs)
Stretch and cool-down
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Complete 10 repetitions on each exercise below and complete as many rounds as possible in 15-minutes. Rest ONLY when needed. You must FIRST complete 10-reps on one exercise before moving to the next.
Pull-Ups – 10 reps
Pushups – 10 reps
Box Jumps – 10 repsA)
Step Ups (Right) x 30s
Step Ups (Left) x 30s
Jumping Jacks x 30s (sub with step jacks for no impact)
Side Plank with Hip Dips (Right) x 30s
Side Plank with Hip Dips (Left) x 30s
Run in Place x 30s (sub with high knees for no impact)
Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 10 seconds between the exercises. Repeat for a total of 5 rounds. Note: take a 30 second break between rounds if it’s your first time doing this circuit.
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