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Description

Each exercise has three levels. Starting at bronze then getting more difficult to gold! Groups of three exercises, 15 seconds each.


Exercises

Set 1: 1 round
Squat Pulses
Squat Pulses
15 seconds
Squats
Squats
15 seconds
Squat Jumps
Squat Jumps
15 seconds
Rest
Rest
15 seconds

Set 2: 1 round
Jumping Jacks
Jumping Jacks
15 seconds
Star Jumps
Star Jumps
15 seconds
Explosive jacks
15 seconds
Rest
Rest
15 seconds

Set 3: 1 round
Push-Ups
Push-Ups
15 seconds
Tricep Push-Ups
Tricep Push-Ups
15 seconds
Clapping Push-Ups
Clapping Push-Ups
15 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Mountain Climbers
Mountain Climbers
15 seconds
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
15 seconds
Explosive Mountain Climbers
Explosive Mountain Climbers
15 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Plank
Plank
15 seconds
Alternating Side Planks
Alternating Side Planks
15 seconds
Superman Planks
Superman Planks
15 seconds
Rest
Rest
15 seconds

Set 6: 1 round
Half burpee
15 seconds
Burpees
Burpees
15 seconds
Flat push up burpee
15 seconds
Rest
Rest
15 seconds

Set 7: 1 round
Knee to chest
15 seconds
Knee to chest no hands
15 seconds
V-Ups
V-Ups
15 seconds
Rest
Rest
15 seconds

Set 8: 1 round
Squat Thrusts
Squat Thrusts
15 seconds
V squat thrusts
15 seconds
Oblique squat thrusts
15 seconds
Rest
Rest
15 seconds

Set 9: 1 round
Left Lunge
Left Lunge
15 seconds
Right Lunge
Right Lunge
15 seconds
Plyo Lunges
Plyo Lunges
15 seconds
Rest
Rest
15 seconds

Set 10: 1 round
Sprint
Sprint
15 seconds
In out sprints
15 seconds
Agility sprints
15 seconds
Rest
Rest
15 seconds


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