Buying Time

This workout involves a timed buy-in to start each set. Start your timer and time yourself to see how long it takes you to complete the “buy-in” exercise for the indicated reps. Once finished with the buy-in you will then move onto the B and C exercise for the set and perform them as a circuit for the same amount of time it took you to complete the buy-in.  If the buy-in exercise took you 2:30 to complete, then you will perform a circuit of the B and C exercise for 2:30. If you need to take short rest breaks during the buy-in drill that is fine, just try to limit them as much as possible to get a fast time on the buy-in.

Timed Buy-in and Circuit

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1A Buy-in: 300reps

JUMP ROPE

TIPS:

Just get after it…

1B – 8 reps each

SIDE LUNGE AND REACH

TIPS:

Step sideways and lunge down reaching your weights toward your ankle.

1C- 10reps

MOUNTAIN CLIMBER PUSH-UP

TIPS:

Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.

2A Buy-in: 300reps

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

2B- 8reps each

1 LEG DEADLIFT

TIPS:

Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.

2C- 8reps each

HIGH PLANK FLY

TIPS:

Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.

3A Buy-in: 75 reps

SQUAT AND OVERHEAD PRESS

TIPS:

Squat and then press weights overhead when returning to standing.

3B- 8 reps each

PLANK TO PUSH-UP

TIPS:

Keep back flat and move from elbows to hands.

3C- 20reps each

SCISSOR RUN IN PLACE

TIPS:

Run with straight legs in place.

4A Buy-in: 30reps

BURPEE & DB CURL

TIPS:

Perform a burpee with DB’s in your hands, at the top curl the DB’s instead of a jump.

4B- 8reps each

1 ARM KETTLE SWING

TIPS:

Use your hips to swing your your arm up to shoulder level with the weight.

4C- 8reps each

T-Y-I

TIPS:

Laying face down, lift your arms up in a T, then a Y, and then an I.

5A Buy-in: 100reps

X-UPS

TIPS:

Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.

5B- 20reps

GLUTE BRIDGE

TIPS:

Laying on your back lift your hips into the air with core tight.

5C- 20reps each

BICYCLE CRUNCH

TIPS:

Rotate opposite shoulder and elbow toward opposite knee.