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
Just get after it…
1B – 8 reps each
SIDE LUNGE AND REACH
Step sideways and lunge down reaching your weights toward your ankle.
MOUNTAIN CLIMBER PUSH-UP
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
If you can jump rope easily, try double unders…
2B- 8reps each
1 LEG DEADLIFT
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
2C- 8reps each
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.
3A Buy-in: 75 reps
SQUAT AND OVERHEAD PRESS
Squat and then press weights overhead when returning to standing.
3B- 8 reps each
PLANK TO PUSH-UP
Keep back flat and move from elbows to hands.
3C- 20reps each
SCISSOR RUN IN PLACE
Run with straight legs in place.
4A Buy-in: 30reps
BURPEE & DB CURL
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
Use your hips to swing your your arm up to shoulder level with the weight.
4C- 8reps each
Laying face down, lift your arms up in a T, then a Y, and then an I.
5A Buy-in: 100reps
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.
Laying on your back lift your hips into the air with core tight.
5C- 20reps each
Rotate opposite shoulder and elbow toward opposite knee.