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Description

[1] Power exercise (e.g. jumping jack, total body extension) [2] Squat variation [3] Pulling movement (e.g. chin-up, pull-up) [4] Push-up variation [5] Single leg movement [6] Total-body ab exercise (e.g. plank, elbow plank, spiderman elbow plank) [7] Finisher exercise (e.g. mountainclimber, wall sit, squat hold).


Exercises

Set 1: 2 rounds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds
Burpees
Burpees
20 seconds
Transition
Transition
10 seconds
Prisoner Squats
Prisoner Squats
45 seconds
Transition
Transition
12 seconds
L-Pull-ups
20 seconds
Rest
Rest
10 seconds
L-Pull-ups
20 seconds
Rest
Rest
10 seconds
L-Pull-ups
20 seconds
Transition
Transition
12 seconds
Spiderman Push-Ups
Spiderman Push-Ups
45 seconds
Transition
Transition
12 seconds
Left Leg Bulgarian Squats with Stability Ball
35 seconds
Right Leg Bulgarian Squats with Stability Ball
35 seconds
Transition
Transition
8 seconds
Saro Exercise
20 seconds
Rest
Rest
10 seconds
Saro Exercise
20 seconds
Rest
Rest
10 seconds
Saro Exercise
20 seconds
Transition
Transition
10 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Prisoner Squat Hold
Prisoner Squat Hold
10 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Prisoner Squat Holds
Prisoner Squat Holds
10 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Prisoner Squat Holds
Prisoner Squat Holds
10 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Prisoner Squat Holds
Prisoner Squat Holds
10 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Prisoner Squat Holds
Prisoner Squat Holds
10 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Prisoner Squat Holds
Prisoner Squat Holds
10 seconds
Rest
Rest
1 min 15 secs


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