OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

8 rounds (4mins) of squats, press ups, situps, single-leg squats, dips, and crunches. Each of these 8 rounds performed for 20secs on and 10secs rest then move to next. Choose a suitable warm-up before hand. Recommend the Freeletics Dynamic warm-up on my list of workouts.


Exercises

Set 1: 1 round
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds
Single Leg Squats
Single Leg Squats
20 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds


Related Workouts

  • Mountain Girl
    Mountain Girl
    16 minutes, Moderate
  • In-House
    In-House
    17 minutes, Intense
  • Power Ups & Downs
    Power Ups & Downs
    24 minutes, Intense
  • Mountain Woman
    Mountain Woman
    16 minutes, Intense
  • Fat Burner Deluxe
    Fat Burner Deluxe
    20 minutes, Intense
  • The A-Team
    The A-Team
    20 minutes, Intense

To do this workout, please create an account or log in.



You Might Also Like

2 Min Elbow Plank Challenge

2 Min Elbow Plank Challenge

Moderate Ic_time_32x32 2 mins  
Core  
Swing Action

Swing Action

Moderate Ic_time_32x32 15 mins  
Legs  
Freeletics Static Stretch

Freeletics Static Stretch

Casual Ic_time_32x32 7 mins  
Legs  
Push HIIT Up

Push HIIT Up

Intense Ic_time_32x32 13 mins  
Full Body  
Recovery Walk

Recovery Walk

Moderate Ic_time_32x32 60 mins  
Total Body HIIT

Total Body HIIT

Intense Ic_time_32x32 21 mins  
Full Body  

Workout Categories