Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.
It is encouraged that you modify each exercise to a version that is best for you.
Workout
Perform each exercise for the designated amount of time in each round with minimal rest between exercises. Rest for 30-60 seconds between each round.
With shorter time periods of work should come higher intensity of performance. Aim for steady and controlled movements with great form at every intensity.
Intervals:
Round 1: 20 seconds per exercise at 95-100% intensity
Round 2: 30 seconds per exercise at 85-95% intensity
Round 3: 45 seconds per exercise at 75-85% intensity
Round 4: 30 seconds per exercise at 85-95% intensity
Round 5: 20 seconds per exercise at 95-100% intensity
WARM-UP |
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Jog |
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| Toe Touches |  |
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Squat, 4 Punches |
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WORKOUT EXERCISE |
DEMO |
MODIFICATION |
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Alternating Reverse Lunge to Airplane R1: 20 sec |
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| Bear to Down Dog Knee Tap |
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| In-Out Squat Jack |  |
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| In-Out Planks |  |
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| Squat Jumps |  |
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Rest for 30-60 seconds after each round. Repeat for 5 rounds total. After completing all 5 rounds transition to the cool-down below. |
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COOL-DOWN |
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Latissimus Dorsi Stretch |
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| Quad Stretch |  |
| Hamstring Stretch |  |
| Hip Release |  |