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Description

Perform each exercises with maximum effort and you will feel and see the benefits in no time. What are your goals for fitness?


Exercises

Set 1: 3 rounds
Plyo Lunges
Effort: Maximum
Plyo Lunges
20 seconds
Rest
Rest
5 seconds
Squat Thrusts
Squat Thrusts
20 seconds
Rest
Rest
5 seconds
Push-Up Bird Dog
Push-Up Bird Dog
20 seconds
Rest
Rest
5 seconds
Dolphin Push-Ups
Dolphin Push-Ups
20 seconds
Rest
Rest
5 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
5 seconds
Clapping Push-Ups
Clapping Push-Ups
20 seconds
Rest
Rest
5 seconds
Pop Squats
Effort: Maximum
Pop Squats
20 seconds
Rest
Rest
5 seconds
Pull-Ups
Pull-Ups
20 seconds
Rest
Rest
5 seconds
90 Degree Hang
90 Degree Hang
20 seconds
Rest
Rest
5 seconds
Chin-Ups
Chin-Ups
20 seconds
Rest
Rest
5 seconds
Diamond Push-Ups
Diamond Push-Ups
20 seconds
Rest
Rest
5 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
5 seconds
Crunches
Crunches
20 seconds
Rest
Rest
5 seconds
Explosive Mountain Climbers
Effort: Maximum
Explosive Mountain Climbers
20 seconds
Rest
Rest
5 seconds
Tricep Push-Ups
Tricep Push-Ups
20 seconds
Rest
Rest
5 seconds
Crunchy Frogs
Crunchy Frogs
20 seconds
Rest
Rest
5 seconds
Frog Crunches
Frog Crunches
20 seconds
Rest
Rest
5 seconds
Twisting Frog
Twisting Frog
20 seconds
Rest
Rest
5 seconds
Froggy Jumps
Effort: Maximum
Froggy Jumps
20 seconds
Rest
Rest
5 seconds
Push-Up Knee Tucks
Effort: Maximum
Push-Up Knee Tucks
20 seconds
Rest
Rest
5 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
20 seconds
Rest
Rest
5 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
20 seconds
Rest
Rest
5 seconds
Alternating Side Planks
Alternating Side Planks
20 seconds
Rest
Rest
5 seconds
Left Tricep Push-Ups
Left Tricep Push-Ups
20 seconds
Rest
Rest
5 seconds
Right Tricep Push-Ups
Right Tricep Push-Ups
20 seconds
Rest
Rest
5 seconds
Russian Twists
Russian Twists
20 seconds
Rest
Rest
5 seconds
Glute Combo Kickback
Glute Combo Kickback
20 seconds
Rest
Rest
5 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Rest
Rest
5 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
5 seconds
1 2 Burpees
Effort: Maximum
1 2 Burpees
20 seconds
Rest
Rest
5 seconds


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