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

  • Springtime 20 (Arms&Abs)
    Springtime 20 (Arms&Abs)
    20 minutes, Intense
  • Weight Training 101
    Weight Training 101
    20 mins 20 secs, Moderate
  • Trim...your Tummy!
    Trim...your Tummy!
    17 minutes, Moderate
  • Lucky Leggy Lower
    Lucky Leggy Lower
    25 minutes, Intense
  • The COBB: Cardio, Obliques & Butt, Baby.
    The COBB: Cardio, Obliques & Butt, Baby.
    18 minutes, Moderate
  • Rapid-Fire Obliques
    Rapid-Fire Obliques
    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  
Ballin' HIIT

Ballin' HIIT

Moderate Ic_time_32x32 15 mins  
Full Body  
Perfect Pecs & Biceps

Perfect Pecs & Biceps

Moderate Ic_time_32x32 15 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbells, Exercise Ball


Intense Ic_time_32x32 60 secs  
Chest  
Total Body HIIT

Total Body HIIT

Intense Ic_time_32x32 21 mins  
Full Body  

Workout Categories