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Exercises

Set 1: 1 round
Sumo Squat Calf Raisers
Effort: Maximum
Sumo Squat Calf Raisers
20 seconds
Rest
Rest
10 seconds
Burpees With High Knee Jumps
20 seconds
Rest
Rest
10 seconds
Sumo Squat Calf Raisers
Effort: Maximum
Sumo Squat Calf Raisers
20 seconds
Rest
Rest
10 seconds
Burpees With High Knee Jumps
20 seconds
Rest
Rest
10 seconds
Sumo Squat Calf Raisers
Effort: Maximum
Sumo Squat Calf Raisers
20 seconds
Rest
Rest
10 seconds
Burpees With High Knee Jumps
20 seconds
Rest
Rest
10 seconds
Sumo Squat Calf Raisers
Effort: Maximum
Sumo Squat Calf Raisers
20 seconds
Rest
Rest
10 seconds
Burpees With High Knee Jumps
20 seconds
Rest
Rest
25 seconds

Set 2: 1 round
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
25 seconds

Set 3: 1 round
Explosive Mountain Climbers
Effort: Maximum
Explosive Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Jumping Lunges
Jumping Lunges
20 seconds
Rest
Rest
10 seconds
Explosive Mountain Climbers
Effort: Maximum
Explosive Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Jumping Lunges
Jumping Lunges
20 seconds
Rest
Rest
10 seconds
Explosive Mountain Climbers
Effort: Maximum
Explosive Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Jumping Lunges
Jumping Lunges
20 seconds
Rest
Rest
10 seconds
Explosive Mountain Climbers
Effort: Maximum
Explosive Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Jumping Lunges
Jumping Lunges
20 seconds
Rest
Rest
25 seconds

Set 4: 1 round
Alternating Side Planks
Alternating Side Planks
20 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
10 seconds
Alternating Side Planks
Alternating Side Planks
20 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
10 seconds
Alternating Side Planks
Alternating Side Planks
20 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
10 seconds
Alternating Side Planks
Alternating Side Planks
20 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
25 seconds

Set 5: 1 round
Sumo Squat Calf Raisers
Effort: Maximum
Sumo Squat Calf Raisers
20 seconds
Rest
Rest
10 seconds
Burpees With High Knee Jumps
20 seconds
Rest
Rest
10 seconds
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
20 seconds
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds
Explosive Mountain Climbers
Explosive Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Jumping Lunges
Jumping Lunges
20 seconds
Rest
Rest
10 seconds
Alternating Side Planks
Alternating Side Planks
20 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Push Up With Hot Hands
1 minute


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