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Number 1.Jump rope and Mountain Climber20 seconds of each 10 seconds to transition 5 timesNumber 2.Seal Jumping Jacks and Spiderman Mountain Climber20 seconds of each 10 seconds to transition 5 timesNumber 3.GOOD MORNINGS, SQUATS and PUSHUPS30 seconds of each 3 timesNumber 4.Squats jumps for 30 seconds and a 10 second hold at the bottom 4 RoundsNumber 5.Squat JumpsMountain ClimbersLeg Raises with Hip lift20 seconds of each with 10 seconds in between3 rounds back to backNumber 6.Reverse ladder - 3 movesScissors, bicycle crunches, and alt leg hip extension in a plank positionStart the clock at 45 seconds of each have them do all 3 moves back to back,drop it by 10 seconds to 35, then down to 25 , then down to 153
Number 7.Bicycle CrunchLeg raiseReverse Crunch30 seconds of each for 30 roundsNumber 8.BurpeeAlternating Goblet LungeMountain Climbers30 seconds of each 10 seconds in between3 RoundsTriple Mountain ClimberRegularCross bodySpiderman20 Seconds of each, fast - 10 seconds in betweenNumber 9.10 Burpees10 Renegade Rows (total)- 5 on each10 Side Lunges Lunge (total)10 X Body Mountain Climbers (per leg)10 DB SquatsREPEATNumber 10.Jump rope, Squat thrust and DB jumping jacks closer20 second of each 20 seconds break twice4
Number 11.4 way ChopKB or DBSide to SideCross body right knee to left shoulderCross body left knee to right shoulderUp and downNumber 12.Heel raisesSquatsPushup holdsJumping Jack30 seconds of each 2x aroundNumber 13.ScissorsSpider-Man mountain climbersRocking planks20 seconds of eachBack to back for 3 roundsNumber 14.Spiderman Push-upsCross-body Mountain Climbers20 Seconds of each back to backRest for 20Repeat 3 rounds5
Number 15.10 Pushups100 Meter Run20 Pushups100 Meter Run30 Pushups100 Meter RunNumber 16.Squat Jump - 30 secondsPush-up - 30 secondsPrisoner Lunge (alternating sides) - 30 secondsAb Walkout (inch worm) - 30 seconds- Without rest, repeat one more time for a total of 4-minutesNumber 17.WindmillsJumping JacksSquatsPush upMountain Climber30 Seconds of each twiceNumber 18.Hindu PushupSquat JumpAlt Arm KB SwingPlank35 sec of work 15 sec transitionRepeat twice6
Number 19.WALL SQUAT 2 MINUTE HOLD or TILL YOU DROPNumber 20.Squat JumpsMountain ClimbersLeg Raises20 seconds of each3 rounds back to backNumber 21.Plank to pushup for 60 secondsBreak for 30 seconds and repeatNumber 22.Reverse CrunchesBicycle CrunchesRocking PlankX Body Mountain Climbers30 seconds of each 2 roundsNumber 23.Jumping jacksSquatsStanding Bicycle CrunchesLunges30 seconds of each twice in a circuit7
Number 24.Mountain Climbers, Jump Rope, Seal Jacks20/:10 x 5 rounds, rest 1:00 between rounds. (Perform :20 of work / :10 of restfor each exercise. Rest 1:00 between tri-sets, perform 5 tri-sets.)Number 25. 3 Rounds:20 sec Split Squat (right leg)20 sec Isometric hold at bottom of split squat (right leg)20 sec Split Squat (left leg)20 sec Isometric hold at bottom of split squat (left leg)20 sec restNumber 26.Good morningsjumping jacksWide squatsSide lunges30 Seconds of each twiceNumber 27.Squat and push up ladderStart with 10 squats and 1 push upthen 9 squats and 2 push upsThey keep going until is 1 squat and 10 push upsNumber 28.Seal Jumping JacksClose-Grip PushupPlyo LungeMountain ClimberSide Lateral Raises35 Seconds of Each 15 Seconds In between, Twice!8
Number 29.Triple Jumping Jacks1.Standing2. in a squat position3. in a pushup position30 Seconds of each30 Second breakAnd repeatNumber 30.Power PlankSide PlankLeg RaiseSide plank30 seconds of each twiceNumber 31.30 Jumping jacks30 Mountain climbers3 rounds 30 sec in betweenNumber 32KB Swing and Goblet Squat LadderStart with 10 of each and then work your way down to 1Number 33.10 Bicep Curls10 Overhead DB Tricep Ext100 Meter Run20 Bicep Curls20 Overhead DB Tricep Ext100 Meter Run40 Bicep Curls40 Overhead DB Tricep Ext100 Meter Run9
Number 34Do the following superset 4 times. Rest 30 secs between supersets. Eachexercise should be performed for 20 secondsKB/DB SwingsPlank to PushupNumber 35.Use this rep count10, 8, 6, 4, 2, 4, 6, 8, 10Exercises: push ups KB swings (Heavy)Number 36.3 Minute BURPEES AMRAPNumber 37.3 Minute Frog Jumps AMRAPNumber 38.3 Minute Sit Ups AMRAPNumber 393 Minute Squat Jump AMRAPNumber 40.3 Minute Pushup AMRAP10
Number 41.8 Reps of EachFloor Chest Press (Heavy)DB Chest Presses with DB on BOSU or FloorDB Bicep Curls Standing on BOSU or FloorReverse Band Curls8 TimesNumber 42.8 Reps of EachHeavy Single Arm KB Rows RHeavy Single Arm KB Rows LBent over overhand grip band rows8 TimesNumber 43.Jumping Jacks and No weight Renegade Rows30 Seconds of each 5 RoundsNumber 44.SUMO SQUATS, GOOD MORNINGS, and INCHWORMS (20 seconds of each3 times)Number 45.KB Alt Arm SwingRocking PlankKB Squat into Overhead Press20 Seconds of each move rest for 20 seconds Repeat 2 more timesNumber 46.BAND PULL APARTS 100 REPS11
Number 47.Alt Leg Step Ups for 3 MinutesNumber 48.PLANK TILL YOU DROP (2 Minute Minimum)Number 49.Side Shuffle back and forth 50 meters, Grapevines back and forth 50 meters,Sprint 50 Meters3 RoundsNumber 50.Farmers Walk for 3 MINUTESNumber 51.Dumbbell leaning Single arm side lateralDumbbell Shoulder pressDumbbell front raises coming all the way over head30 Seconds of each rest for 30 and repeatNumber 52.Wide Squat JumpsSquat ThrustsRepeat two more times without rest and then rest for 30 seconds and repeat12
Seal Jumping Jacks and Spiderman Mountain Climber 20 seconds of each 10 seconds to transition 5 times Number 3. GOOD MORNINGS, SQUATS and PUSHUPS 30 seconds of each 3 times Number 4. Squats jumps for 30 seconds and a 10 second hold at the bottom 4 Rounds Number
