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Description

Ending the Bodyweight Dynamics series on a high note. This workout takes you through some previous moves, but switches the workload. You will be aiming for endurance/recovery ability here. Get ready and finish each set!


Exercises

Set 1: 2 rounds
Seal Jacks
Seal Jacks
10 reps
Squats
Squats
5 reps
Wide Squat Holds
Wide Squat Holds
15 seconds
Jump for Joy
Jump for Joy
10 reps
Reverse Lunges
Reverse Lunges
10 reps
Push-Ups
Push-Ups
5 reps
Plank
Plank
15 seconds
Runners Lunges
Runners Lunges
10 reps

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 2 rounds
Back Lunge Kick Jump Switch
Effort: Maximum
Back Lunge Kick Jump Switch
1 minute
Burpees
Effort: Maximum
Burpees
1 minute
Squat Pulses
Squat Pulses
1 minute
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
Reps until failure
Rest
Rest
30 seconds

Set 4: 3 rounds
Left Tricep Push-Ups
Left Tricep Push-Ups
20 seconds
Right Tricep Push-Ups
Right Tricep Push-Ups
20 seconds
Spiderman Walks
Spiderman Walks
45 seconds
Tricep Dips
Tricep Dips
45 seconds
5 Way Push-Ups
5 Way Push-Ups
Reps until failure
Rest
Rest
30 seconds

Set 5: 4 rounds
Russian Twists
Russian Twists
30 seconds
Crunchy Frogs
Crunchy Frogs
30 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Superman Planks
Superman Planks
30 seconds
Plank-to-knee Taps
Reps until failure
Rest
Rest
30 seconds


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