Intensity

Intense Duration 26 minutes

Target Areas: Lower Body

Equipment: Pull Up Bar, Kettlebell, Box or Step

Added By Daniel Longstein

More chest in this than Power Circuit Training

Exercises

Set 1: 1 round

Pull-Ups

Reps until failure

Push-Ups

30 seconds

Rest

15 seconds

Weights: Moderate

30 seconds

15 seconds

30 seconds

15 seconds

45 seconds

30 seconds

❤️ Very Hard (Zone 4)

Box Jumps

30 seconds

Rest

15 seconds

Mountain Climbers

30 seconds

❤️ Moderate (Zone 2)

High Knees

30 seconds

Set 2: 1 round

Pull-Ups

Reps until failure

Push-Ups

30 seconds

Rest

15 seconds

Weights: Moderate

30 seconds

15 seconds

30 seconds

15 seconds

45 seconds

30 seconds

❤️ Very Hard (Zone 4)

Box Jumps

30 seconds

Rest

15 seconds

Mountain Climbers

30 seconds

❤️ Moderate (Zone 2)

High Knees

30 seconds

Set 3: 1 round

Pull-Ups

Reps until failure

Push-Ups

30 seconds

Rest

15 seconds

Weights: Moderate

30 seconds

15 seconds

30 seconds

15 seconds

45 seconds

30 seconds

❤️ Very Hard (Zone 4)

Box Jumps

30 seconds

Rest

15 seconds

Mountain Climbers

30 seconds

❤️ Moderate (Zone 2)

High Knees

30 seconds

Set 4: 1 round

30 seconds

15 seconds

30 seconds

15 seconds

30 seconds

30 seconds

Set 5: 1 round

Elbows to Hands Plank

30 seconds

Alternating Side Planks

20 seconds

Plank with Shoulder Taps

30 seconds

Set 6: 2 rounds

Ab Chop Ups

40 seconds

Ankle Grabbers

40 seconds

Oblique V-Sits

30 seconds

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Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.