LET THE WHEELS FALL OFF
Perform exercise 1 as many reps as you can before you fatigue, then perform exercise 2 as many reps as you can before you fatigue. After you complete exercise 2 go back to exercise 1 and perform until you fatigue again. Then move to exercise 2 and perform until fatigue. Repeat this set on exercise 1 and 2 for 2min 30sec. Allow 30sec rest afterwards and the complete the same set on exercise 3 and 4 and so on down the list working for 2:30 each time.
2min 30sec superset, 30sec rest
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Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
HIGH PLANK FLY
Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.
CROSSOVER OVERHEAD PRESS
Punch overhead with your weights across your body. You can twist and pivot your hips as you go.
Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.
BURPEE SIDE TO SIDE
Perform a burpee and jump sideways back and forth with each rep.
SIDE PLANK KNEE TO ELBOW
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.
Step sideways and lunge down keeping hips back. Alternate right and left. Hold weight if possible.
KNEE TO ELBOW PUSH-UP
Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.
Just get after it…
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.