Basic "hard day"

Note: All one sides exercises are all 10 per side. Jumping Jack's and mountain climbers are 4 count; target for mountain climbers is >50. All non timed exercises target is 1min or less except for the burpees, target for them is <3 min.

Exercises

Set 1: 1 round

Stair Climbs

5 minutes

Jumping Jacks

20 reps

Push-Ups

30 reps

Sit-Ups

50 reps

Squats

20 reps

Walking Lunges

20 reps

Pull-Ups

10 reps

Burpees

30 reps

Rest

1 minute

Set 2: 1 round

Dumbbell Renegade Rows

20 reps

Rest

30 seconds

Elbow Plank on Ball

45 seconds

Rest

30 seconds

Elbows to Hands Plank

20 reps

Rest

30 seconds

Side Plank with Dumbbell Fly

20 reps

Rest

30 seconds

Left Turkish Get-ups

5 reps

Right Turkish Get-ups

5 reps

Rest

30 seconds

Dragon Squats

20 reps

Left Leg Squats

10 reps

Right Leg Squats

10 reps

Weights: Moderate

One Legged Dumbbell Romanian Deadlift

20 reps

Transition

30 seconds

Hang

45 seconds

Burpees

30 reps

Rest

1 minute

Set 3: 1 round

Double Crunches Or Sit-ups

50 reps

Spiderman Push-Ups

20 reps

Plank Bird Dog

1 minute

Transition

30 seconds

Box Jumps

20 reps

Transition

30 seconds

Hang

45 seconds

Mountain Climbers

1 minute

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