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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

  • Stress Free
    Stress Free
    16 minutes, Moderate
  • Lucky Leggy Lower
    Lucky Leggy Lower
    25 minutes, Intense
  • Ab-Bootcamp
    Ab-Bootcamp
    16 minutes, Moderate
  • In-House
    In-House
    17 minutes, Intense
  • Power Ups & Downs
    Power Ups & Downs
    24 minutes, Intense
  • The Survivor
    The Survivor
    23 minutes, Intense

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