Go through 3 rounds of each of the following sets of exercises with minimal rest.
30 seconds Cross Over Climbers
30 seconds walking lunges with shoulder press
30 seconds push ups
Upon completion of the 3rd round, hold yoga Tree Pose for 3 breaths (per leg).
30 seconds jump rope
30 seconds barbell Bent Over Rows
30” alternating leg lateral lunges coming up to high knee
Upon completion of 3rd round, come into bridge position with hands clasped under body. Hold for 3 breaths.
30 seconds Bosu Up & Overs
30 seconds (per leg) Bosu stationary lunge (front foot on dome) with bicep curl
30 seconds bicycle
Follow 3rd round with Down Dog for 4 full inhalations / exhalations.
30 second wall sit
30 seconds battle ropes
30 seconds Charlestons (from stepper with 2 or 3 risers)
Follow 3rd round with bridge position for 3 – 5 full breaths.
30 seconds tricep overhead extensions
30 seconds squat pulses
20 – 30 seconds side plank dips (per side)
Follow with Child’s pose and supine oblique twists.