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Exercises

Set 1: 1 round
Jump Rope (Forward)
Effort: Moderate
Jump Rope (Forward)
3 minutes

Set 2: 4 rounds
Pull-Ups
Pull-Ups
7 reps
Rest
Rest
1 minute

Set 3: 4 rounds
Bodyweight Dips
7 reps
Rest
Rest
1 minute

Set 4: 4 rounds
Chin Ups
Chin Ups
7 reps
Rest
Rest
1 minute

Set 5: 1 round
Jumping Jacks
Effort: Vigorous
Jumping Jacks
45 seconds
Rest
Rest
30 seconds
Walking Inchworms with Push-Ups
Effort: Vigorous
Walking Inchworms with Push-Ups
45 seconds
Rest
Rest
30 seconds
Squat Thrusts
Squat Thrusts
45 seconds
Rest
Rest
30 seconds
Sit-Ups
Sit-Ups
45 seconds
Rest
Rest
30 seconds
Max Rep Deep Squats
Max Rep Deep Squats
45 seconds
Rest
Rest
30 seconds
Burpees
Effort: Vigorous
Burpees
45 seconds
Rest
Rest
1 minute
Push-Ups
Push-Ups
45 seconds
Rest
Rest
30 seconds
Flutter Kicks
Effort: Vigorous
Flutter Kicks
45 seconds
Rest
Rest
30 seconds
Lunges
Lunges
45 seconds
Rest
Rest
30 seconds
Explosive Mountain Climbers
Effort: Vigorous
Explosive Mountain Climbers
45 seconds
Rest
Rest
30 seconds
Big Forward Arm Circles
Effort: Vigorous
Big Forward Arm Circles
45 seconds
Rest
Rest
30 seconds
Russian Twists
Russian Twists
45 seconds
Rest
Rest
30 seconds
Side Lunges
Side Lunges
45 seconds
Rest
Rest
30 seconds
Arm Pumps
Effort: Vigorous
Arm Pumps
45 seconds
Rest
Rest
30 seconds
Elbow Strike, Knee Strike
Elbow Strike, Knee Strike
45 seconds
Rest
Rest
30 seconds
Frankenstein Walk
Effort: Vigorous
Frankenstein Walk
45 seconds
Rest
Rest
30 seconds


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