Deader

Challenge your total body today in 9 minutes! Combine your core, legs, and upper body to test your strength and maybe find out your weakness. Use this challenge to evaluate what you should focus on improving in your upcoming workouts.

Exercises

Set 1: 1 round

Donkey Whips

1 min 30 secs

Right Bridge Glute Circles

2 minutes

Rest

20 seconds

Set 2: 2 rounds

Alternating Side Planks

45 seconds

Leg Pull Back

30 seconds

Rest

10 seconds

Set 3: 1 round

Glute Combo Kickback

1 minute

Glute Combo Kickback

1 minute

Left Side Plank Rainbows

30 seconds

Left Side Plank Rainbows

30 seconds

Rest

15 seconds

Set 4: 1 round

Full Scorpion

45 seconds

Mountain Climbers

45 seconds

Elbows to Hands Plank

45 seconds

Ball Wheel

30 seconds

Rest

20 seconds

Set 5: 1 round

Plank with Toe Taps

1 minute

Child's Pose

10 seconds

Plank with Shoulder Taps

1 minute

Set 6: 1 round

Diamond Crunches

45 seconds

Mountain Climbers

1 minute

Rest

15 seconds

Set 7: 1 round

Prisoner Squats

1 minute

Floor Bridge

45 seconds

Pelvic Tilt Bridge

1 minute

Rest

20 seconds

Set 8: 2 rounds

Russian Twists

50 seconds

Tricep Dips

30 seconds

Set 9: 1 round

Rest

15 seconds

Bent Single Leg Floor Bridges

2 minutes

Prone Cobra

25 seconds

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