OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

The sets feel long and the rests feel short. Endurance & determination. You can do it!


Exercises

Set 1: 1 round
Walking High Knees
Effort: Light
Walking High Knees
30 seconds
Jog on the Spot
Effort: Moderate
Jog on the Spot
30 seconds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Rest
Rest
30 seconds
Cross Jacks
Effort: Moderate
Cross Jacks
30 seconds
Seal Jacks
Effort: Moderate
Seal Jacks
30 seconds
Front Back Jacks
Effort: Moderate
Front Back Jacks
30 seconds

Set 2: 2 rounds
Burpees
Effort: Vigorous
Burpees
1 minute
Side Squats
Side Squats
45 seconds
Squat Pulses
Squat Pulses
30 seconds
Rest
Rest
1 minute

Set 3: 2 rounds
Down Unders
Down Unders
1 minute
Kneeling Diamond Push Ups
Kneeling Diamond Push Ups
45 seconds
Dolphin Push-Ups
Dolphin Push-Ups
30 seconds
Rest
Rest
1 minute

Set 4: 2 rounds
Bodyweight Tricep Extension
Bodyweight Tricep Extension
1 minute
Dips with Leg Extension
Dips with Leg Extension
45 seconds
Tricep Dips
Tricep Dips
30 seconds
Rest
Rest
1 minute

Set 5: 2 rounds
Flutter Kicks
Effort: Moderate
Flutter Kicks
1 minute
Floor Wipers
Floor Wipers
45 seconds
Leg Lift Hold
30 seconds
Rest
Rest
1 minute

Set 6: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
Left Runner's Lunge
Left Runner's Lunge
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Left Tricep Stretch
Left Tricep Stretch
30 seconds
Right Quad Stretch
Right Quad Stretch
30 seconds
Right Runner's Lunge
Right Runner's Lunge
30 seconds
Right Tricep Stretch
Right Tricep Stretch
30 seconds

Workout Discussion

01 Jan
This is one I would definitely recommend adding some weights to either on the ankles and wrists or even a weighted jacket for an extremely intense session!
01 Jan
Loved this workout. Thanks for it.
31 Dec
Moderate for the warm-up but go for it! I'll be pleased if someone smashed it like that!
31 Dec
Of course. The jumping jacks will be vigorous instead of moderate. I'll need that as will be indulging tonight. Lol
31 Dec
Are you doing this one too?
31 Dec
My morning is filled with your workouts. Lol

Related Workouts

  • Advanced Yoga Workshop
    Advanced Yoga Workshop
    35 minutes, Intense
  • Yoga for Athletes
    Yoga for Athletes
    25 minutes, Moderate
  • Test Your Endurance!
    Test Your Endurance!
    29 minutes, Intense
  • Cycling Interval Workout - Advanced
    Cycling Interval Workout - Advanced
    32 minutes, Intense
  • Ring the BELLS!
    Ring the BELLS!
    30 minutes, Moderate
  • ATV: Arm & Tricep Vanity
    ATV: Arm & Tricep Vanity
    25 minutes, Intense

Start Online Personal Training with Sam Ward to access this workout.

Start 1:1 Training - Free Trial




You Might Also Like

Tabata

Tabata

Intense Ic_time_32x32 4 mins  
Upper body dumbbell hell

Upper body dumbbell hell

Intense Ic_time_32x32 32 mins  
Best There Is.

Best There Is.

Moderate Ic_time_32x32 15 mins  
Core  
Legs, Legs, Legs!

Legs, Legs, Legs!

Intense Ic_time_32x32 34 mins  
Lower Body   Ic_workout_dumbbell_32x32 Chair, Box or Step
Burn Calories Before Bed ☆AS

Burn Calories Before Bed ☆AS

Intense Ic_time_32x32 11 mins  
Full Body  

Workout Categories