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Description

High Intense 20 sec on 10 sec off.


Exercises

Set 1: 3 rounds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Pull-ups
Pull-ups
20 seconds
Rest
Rest
10 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Rest
Rest
10 seconds

Set 2: 3 rounds
Run Stance Squat Switch
20 seconds
Rest
Rest
10 seconds
Airborne Heisman
20 seconds
Rest
Rest
10 seconds
Jump Shot
20 seconds
Rest
Rest
10 seconds
Squat Jacks
Squat Jacks
20 seconds
Rest
Rest
10 seconds

Set 3: 3 rounds
Walking Lunges
Walking Lunges
20 seconds
Rest
Rest
10 seconds
Hammer Curls
Hammer Curls
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
20 seconds
Rest
Rest
10 seconds

Set 4: 3 rounds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Scissor Kicks
Scissor Kicks
20 seconds
Rest
Rest
10 seconds
Chair Pose
Chair Pose
20 seconds
Rest
Rest
10 seconds
Standing Knee to Elbow Cross
Standing Knee to Elbow Cross
20 seconds
Rest
Rest
10 seconds

Set 5: 3 rounds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
20 seconds
Rest
Rest
10 seconds
Plank
Plank
20 seconds
Rest
Rest
10 seconds


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