Warm Up
20 seconds of: Jumping Jacks,
Squats, Push-ups, Alternating Lunges, Plank...x 2
Round One
(during rounds no rest
between exercises)
Standing Long Jump (on grass
or gym floor, land go directly into push ups)
Push Up x 8 (with leg
jacks...kicking the feet out on the way down)
X
Standing Long Jump
Push Up x 8 (clapping push
ups)
X
Standing Long Jump
Push Up x 8 (explosive push
up - get your hands up off the ground on the positive rep)
1-3:00 Minutes Rest
Round Two
Burpees w/dumbell shoulder
press x 10
Heel
Touch-Jumping Jacks x 30 (squat touch your heels & go into a jumping
jack)
X
Decline Push-Ups x 15 (feet
on a bench)
Box Jumps x
10 (jump from a standing position onto a bench / box, step down -
repeat)
X
Chin-Ups x Max (as many as
possible, make note - look to increase next time)
Hand-Claps x 40 (running on
the spot, hike your knees up & below perform one hand clap, alt)
1-3:00 Minutes Rest
Round Three
Dumbbell Clean & Press x 12 (heavy set, click here for video on movement)
Spider
Push-Ups x 12 (bring your right knee to the right elbow on the negative
rep, alt)
X
Dumbbell Box Step-Ups x 12
(heavy set. click here
for video on movement)
Chin-Ups x
Max
X
Sprints x 5 (rest 60 seconds
between sets, aim for 100m or 320+ feet)
Plank (can use plank as your
rest if looking to increase intensity)
Cool down. Stretch 10 minutes if time allows. Hydrate. Go Eat & Rest.
X = Continue ( no rest ) to the next exercise
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