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Description

Go Hard


Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
20 seconds
Seal Jacks
Seal Jacks
20 seconds
Jumping Lunges
Jumping Lunges
20 seconds
Right Side Kicks
Right Side Kicks
20 seconds
Left Side Kicks
20 seconds

Set 2: 1 round
Plank Hop Outs
Plank Hop Outs
20 seconds
Down Unders
Down Unders
20 seconds
Dolphin Push-ups
Dolphin Push-ups
20 seconds
Push-Ups
Push-Ups
25 seconds
Child's Pose
Child's Pose
20 seconds

Set 3: 2 rounds
Leg Lifts
Leg Lifts
30 seconds
Pulse Ups
Pulse Ups
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
90-90 Crunch Taps
90-90 Crunch Taps
30 seconds
Upward-Facing Dog
Upward-Facing Dog
20 seconds

Set 4: 1 round
High Knees
High Knees
30 seconds
Star Jumps
Star Jumps
30 seconds
Basketball Shots
Basketball Shots
30 seconds
Squat Jacks
Squat Jacks
30 seconds
Garland Pose
Garland Pose
20 seconds

Set 5: 1 round
Clapping Push-ups
Clapping Push-ups
30 seconds
Plank
Plank
20 seconds
Spiderman Push-Ups
Spiderman Push-Ups
30 seconds
Plank
Plank
20 seconds
Plank Bird Dog
Plank Bird Dog
20 seconds
Down Unders
Down Unders
20 seconds
Four-Limbed Staff Pose
Four-Limbed Staff Pose
30 seconds
Child's Pose
Child's Pose
20 seconds

Set 6: 2 rounds
Crunch Punches
Crunch Punches
30 seconds
Circular Crunches
Circular Crunches
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Upward-Facing Dog
Upward-Facing Dog
20 seconds

Set 7: 1 round
Butt Kickers
Butt Kickers
40 seconds
Glute Combo Kickback
Glute Combo Kickback
1 minute
Gate Swings
Gate Swings
40 seconds
Side Shuffles
Side Shuffles
30 seconds
Jump Rope
Jump Rope
40 seconds
Staff Pose
Staff Pose
20 seconds

Set 8: 1 round
Single Arm Tricep Push-Ups - Left
Single Arm Tricep Push-Ups - Left
15 seconds
Single Arm Tricep Push-Ups - Right
Single Arm Tricep Push-Ups - Right
15 seconds
Tricep Dips
Tricep Dips
30 seconds
Full Scorpion
Full Scorpion
1 minute
Thread the Needles
Thread the Needles
40 seconds
Push-Ups
Push-Ups
20 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 seconds

Set 9: 1 round
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Sit Throughs
Sit Throughs
30 seconds
Lying Supermans
Lying Supermans
30 seconds
Push-Ups
Push-Ups
25 seconds
Shadow Boxing
Shadow Boxing
1 minute
Sit Ups with Reach Ups
Sit Ups with Reach Ups
40 seconds
Pelvic Tilts
Pelvic Tilts
40 seconds
Rest
Rest
10 seconds
Front Kicks
Front Kicks
1 minute
Wide Push-Ups
20 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Floor Wipers
Floor Wipers
30 seconds
Ab Chop Ups
Ab Chop Ups
30 seconds
Rest
Rest
20 seconds

Set 10: 1 round
Shadow Boxing
Shadow Boxing
1 minute
Side Cross Kicks
Side Cross Kicks
30 seconds
Double Knees
Double Knees
30 seconds
Four-Limbed Staff Pose
Four-Limbed Staff Pose
40 seconds
Ab Curls
Ab Curls
40 seconds
Upward-Facing Dog
Upward-Facing Dog
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 seconds

Workout Discussion

01 May
working without rest is bad
03 Jan
Good workout, get Matt a tissue.
24 Aug
Great workout. Had me sweating but at the same time pumped :)
13 Jun
Bad workout

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