Time: 45 minutes
Equipment Needed: Dumbbells and a Stopwatch
Warm Up: 5-10 minutes
Set #1:
5 minutes total time. Perform as many rounds as possible of the following exercises with limited rest until the time is up.
7 Push-Ups
7 Spiderman Plank (7 with each leg)
7 Regular (not floppy) Burpees
Rest as Needed
Set #2:
Perform 3 sets of the following. Allow 30-60 seconds of rest between sets.
30 sec Pull-Over Sit-Ups
30 Bicycle Crunches
30 sec Skull Crushers
30 sec V-Jumps (Plank Jacks)
¼ mile Run
Rest as Needed
Set #3:
Perform 2 sets of the following. Allow 30-60 seconds of rest between sets.
30 sec Inchworms
30 sec Knees to Elbows
30 sec Windmills (left)
30 sec Windmills (right)
Rest as Needed
Set #4:
Perform 2 sets of the following.
30 sec Side Plank (with a hip-dip on the left)
30 sec Side Plank (with a hip-dip on the right)
30 sec Superman Hold
Rest as Needed
Finisher:
10 Down Dogs into Cobra
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by urbazon from Getty Images Signature