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Description

Get ready to feel the burn and ground pound that fat into muscle!


Exercises

Set 1: 4 rounds
Jog on the Spot
Jog on the Spot
1 minute
Burpees
Burpees
1 minute
Rest
Rest
20 seconds
Seal Jacks
Seal Jacks
1 minute
Squat Pulses
Squat Pulses
30 seconds
Rest
Rest
20 seconds

Set 2: 4 rounds
Jabs
Jabs
1 minute
Side Cross Kicks
Side Cross Kicks
1 minute
Rest
Rest
20 seconds
Power Punches
1 minute
Front Kicks
Front Kicks
1 minute
Rest
Rest
20 seconds

Set 3: 4 rounds
Russian Twists
Russian Twists
1 minute
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
20 seconds
Mountain Climbers
Mountain Climbers
1 minute
Cross Body Crunches
Cross Body Crunches
1 minute
Rest
Rest
20 seconds

Set 4: 1 round
Downward Facing Dog
Downward Facing Dog
30 seconds
Half Cobra Pose
Half Cobra Pose
30 seconds
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Mountain Pose
30 seconds
Corpse
Corpse
30 seconds

Set 5: 4 rounds
Runners Lunges
Runners Lunges
30 seconds
Wacky Jacks
Wacky Jacks
1 minute
Rest
Rest
30 seconds
Sit-Ups
Sit-Ups
30 seconds
Butt Kickers
Butt Kickers
1 minute
Rest
Rest
30 seconds

Workout Discussion

25 Mar
Great workout Adrian. Very tough. I cannot do those damn wacky jacks... not coordinated enough.. did regular jumping jacks instead..
11 Oct
Medic pleeeeeeease!!!! Woooooweeee that was hard but feels so good!!!
26 Jul
Thanks Wolfgang for that nice compliment :-)
10 Jul
Much harder than it looks at first sight! ...THX Adrian and THUMBSUP for this first-class workout!

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