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Exercises

Set 1: 3 rounds
Burpees
Effort: Vigorous
Burpees
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds

Set 2: 1 round
Rest
Rest
30 seconds

Set 3: 3 rounds
Push-Ups
Push-Ups
30 seconds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
30 seconds

Set 4: 1 round
Rest
Rest
30 seconds

Set 5: 3 rounds
Jumping Jacks
Effort: Vigorous
Jumping Jacks
30 seconds
High Knees
Effort: Vigorous
High Knees
30 seconds

Set 6: 1 round
Rest
Rest
30 seconds

Set 7: 3 rounds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Flutter Kicks
Effort: Vigorous
Flutter Kicks
30 seconds

Set 8: 1 round
Rest
Rest
30 seconds

Set 9: 3 rounds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Tricep Dips
Tricep Dips
30 seconds

Set 10: 1 round
Rest
Rest
1 minute

Set 11: 3 rounds
Straight Punches
Effort: Maximum
Straight Punches
30 seconds
Diamond Push-Ups
Diamond Push-Ups
30 seconds


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