Strength Accumulator

Instructions: Before beginning the workout perform a warm-up consisting of light to moderate activity that increases your heart rate and moves your joints through a moderate to large range of motion (jog in place, stepping side to side, arm circles, marching, leg swings, etc.).

Using the movements provided below perform 5 repetitions (reps) of each exercise, resting 5-60 seconds between each exercise/round as needed. Every additional round includes all exercises before it with the next exercise in the list added (see example below). Once all exercises 1-6 have been completed, reverse the order of the exercises and do the same thing, working backwards from 6-1 (ascending then descending order, accumulating a new movement each round).

Example:
Round 1: 5 reps of squat jumps
Round 2: 5 reps of squat jumps + 5 reps of incline plyo push-ups
Round 3: 5 reps of squat jumps + 5 reps of incline plyo push-ups + 5 reps of plyo split squats

After you complete the workout perform static stretches for the muscle groups used (quadriceps, hamstrings, glutes, chest, back, abdominals).

Round 1: Complete 5 reps of exercise 1 
Round 2: Complete 5 reps of exercises 1 & 2 
Round 3: Complete 5 reps of exercises 1, 2, & 3 
Round 4: Complete 5 reps of exercises 1, 2, 3, & 4 
Round 5: Complete 5 reps of exercises 1, 2, 3, 4, & 5
Round 6: Complete 5 reps of exercises 1, 2, 3, 4, 5, & 6
Round 7: Complete 5 reps of exercise 6
Round 8: Complete 5 reps of exercises 6 & 5
Round 9: Complete 5 reps of exercises 6, 5, & 4
Round 10: Complete 5 reps of exercises 6, 5, 4, & 3
Round 11: Complete 5 reps of exercises 6, 5, 4, 3, & 2
Round 12: Complete 5 reps of exercises 6, 5, 4, 3, 2, & 1

EXERCISE DEMO DEMO-MODIFIED

1. Squat Jumps

female demonstrating squat jump

female demonstrating modified squat jump

2. Incline Plyo Push-Ups

female demonstrating incline plyo push up female demonstrating modified incline plyo push up

3. Plyo Split Squats (both sides)

female demonstrating plyo split squat female demonstrating modified plyo split squat

4. Incline Mountain Climbers

female demonstrating incline mountain climber female demonstrating modified incline mountain climber

5. Tricep Dips

female demonstrating tricep dips female demonstrating modified tricep dips

6. Incline Plank Rows (both sides)

female demonstrating incline plank row female demonstrating modified incline plank row