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Description

Only take 15 second rest if needed. Rest 1 minute at end of each cycle. Repeat 4 times for 16 min.


Exercises

Set 1: 1 round
Effort: Maximum
Total Body Extension
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Mountain Climbers
Effort: Maximum
Mountain Climbers
1 minute
Reverse Lunges
Reverse Lunges
1 minute
Tricep Push Ups
Tricep Push Ups
30 seconds
Plank
Plank
30 seconds

Set 2: 1 round
Effort: Maximum
Total Body Extension
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Mountain Climbers
Effort: Maximum
Mountain Climbers
1 minute
Reverse Lunges
Reverse Lunges
1 minute
Tricep Push Ups
Tricep Push Ups
30 seconds
Plank
Plank
30 seconds

Set 3: 1 round
Effort: Maximum
Total Body Extension
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Mountain Climbers
Effort: Maximum
Mountain Climbers
1 minute
Reverse Lunges
Reverse Lunges
1 minute
Tricep Push Ups
Tricep Push Ups
30 seconds
Plank
Plank
30 seconds

Set 4: 1 round
Effort: Maximum
Total Body Extension
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Mountain Climbers
Effort: Maximum
Mountain Climbers
1 minute
Reverse Lunges
Reverse Lunges
1 minute
Tricep Push Ups
Tricep Push Ups
30 seconds
Plank
Plank
30 seconds


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