Time: 60 minutes
Equipment Needed: Dumbbells, Chair/Bench, Step, and a Stopwatch
Warm Up: 5-10 minutes
Set #1:
Perform the following 2 exercises for 7 minutes total. Rest as needed. Twist - add a rep every time you finish a set. See how high you can get your number of reps.
Burpees
Box Jumps (bench or curb) - modify with Step-Ups (rep count is one EACH side)
Ex:
1 Burpee
1 Box Jump
2 Burpees
2 Box Jumps
3 Burpees
3 Box Jumps
Etc... for 7 minutes total
Rest 2-3 minutes
Set #2:
Perform the following exercises for 15 seconds each. Rest 60 seconds and repeat BUT the second round, each exercise is for 30 seconds. Rest 60 seconds and repeat each exercise for 45 seconds each in the third round. Rest 60 seconds and repeat each exercise for 6 seconds. Rest 2-3 minutes and then REPEAT but this time decrease the exercise time (45 seconds, 30 seconds, 15 seconds).
Bench Dips
Star Jumps
Rows
Squat with Calf Raise and Overhead Press
Frog Jumps
Set #3:
Perform the following exercises for 2-3 sets.
20 Quadruped (10 each side)
20 Snow Angels
20 Jack Knife (10 each side)
20 Bicycles
20 Body Saw
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by interstid from Getty Images Pro