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Exercises

Set 1: 1 round
Knees to Elbows
Knees to Elbows
1 minute
Jazz Kicks
Jazz Kicks
1 minute
Walking Lunges
Walking Lunges
4 minutes
Squats
Squats
5 minutes
Reverse Lunges
Reverse Lunges
2 minutes

Set 2: 5 rounds
Jump Rope
Jump Rope
1 minute
Rest
Rest
20 seconds

Set 3: 6 rounds
Jump Kicks
Jump Kicks
20 seconds
Rest
Rest
5 seconds

Set 4: 3 rounds
Jumping Jacks
Jumping Jacks
1 minute
Rest
Rest
10 seconds

Set 5: 4 rounds
Burpees
Burpees
30 seconds
Rest
Rest
10 seconds

Set 6: 3 rounds
Jumping Lunges
Jumping Lunges
20 seconds
Rest
Rest
5 seconds

Set 7: 1 round
Squat Jumps
Squat Jumps
1 minute
Duck Walk
Duck Walk
1 minute
Leg Pull Back
Leg Pull Back
1 minute
Jump or Step Legs to Hands
Jump or Step Legs to Hands
1 minute
Crunches
Crunches
1 minute
Frog Crunches
Frog Crunches
1 minute
Double Crunches
Double Crunches
1 minute
Frog Crunches
Frog Crunches
1 minute
90-90 Crunches
90-90 Crunches
1 minute
Crunches
Crunches
1 minute
V-Sit Crunches
V-Sit Crunches
1 minute
Right Leg Climbs
Right Leg Climbs
2 minutes
Crunches
Crunches
1 minute
Leg Raises
Leg Raises
1 minute
Crunches
Crunches
1 minute
Fifer Scissors
Fifer Scissors
1 minute
Left Oblique V-Ups
Left Oblique V-Ups
2 minutes
Left Oblique Crunches
Left Oblique Crunches
1 minute
Crunches
Crunches
1 minute
Right Oblique Crunches
Right Oblique Crunches
1 minute
Crunches
Crunches
1 minute
Bicycle Crunches
Bicycle Crunches
4 minutes
Crunches
Crunches
2 minutes
Frog Crunches
Frog Crunches
2 minutes
Double Crunches
Double Crunches
1 minute
Cobra
Cobra
1 minute

Set 8: 1 round
Plank
Plank
1 minute
Plank
Plank
1 minute
Elbow Plank
Elbow Plank
2 minutes
Superman Planks
Superman Planks
1 minute
Cobra
Cobra
15 seconds
Plank Hop Outs
Plank Hop Outs
45 seconds
Plank
Plank
50 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 minute
Elbow Plank Hop Outs
Elbow Plank Hop Outs
1 minute
Plank
Plank
1 minute
Half Side Planks
Half Side Planks
1 minute
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
1 minute
Reverse Elbow Plank
Reverse Elbow Plank
1 minute

Set 9: 3 rounds
Burpees
Burpees
1 minute
Rest
Rest
15 seconds

Set 10: 1 round
Front Kicks
Front Kicks
1 minute
Squat Jumps
Squat Jumps
1 minute
Power Punches
Power Punches
1 minute
Jump Kicks
Jump Kicks
10 seconds
Shadow Boxing
Shadow Boxing
30 seconds
Roundhouses
Roundhouses
2 minutes
Power Punches
Power Punches
1 minute
Plank
Plank
1 minute
Burpees
Burpees
1 min 10 secs
Jumping Jacks
Jumping Jacks
30 seconds
High Knees
High Knees
30 seconds


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Log Workout
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.

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