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Description

Well let's get it in for 30 minutes. Can you complete all 5 rounds in 30 Minutes??? Post your score! Modify exercises and take breaks whenever necessary!


Exercises

Set 1: 1 round
High Knees
Effort: Maximum
High Knees
1 minute
Walking Inchworms
Walking Inchworms
1 minute
Frankenstein Walk
Frankenstein Walk
1 minute
Runners Walking Lunges
Runners Walking Lunges
1 minute
Mountain Climbers
Effort: Maximum
Mountain Climbers
1 minute
Rest
Rest
30 seconds

Set 2: 5 rounds
Surfees
Effort: Maximum
Surfees
12 reps
Y-T-A
Y-T-A
12 reps
Push-Up and Rotation
Push-Up and Rotation
12 reps
Dumbbell Renegade Rows
Effort: Maximum
Dumbbell Renegade Rows
12 reps
Frog Crunches
Frog Crunches
12 reps
Elbows to Hands Plank
: Moderate
Elbows to Hands Plank
12 reps
Dumbbell Push Press
Dumbbell Push Press
12 reps
Rest
Rest
30 seconds

Set 3: 1 round
Quad Stretches
Quad Stretches
20 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconds
Side Bends
Effort: Moderate
Side Bends
40 seconds
Outside Runners Lunges
Outside Runners Lunges
40 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
40 seconds
Seated Spiral Stretches
Seated Spiral Stretches
40 seconds
Shin Grabs
Shin Grabs
40 seconds


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