Every 60sec. For 3 Rounds:
5 Burpees
5 Air Squats
5 v ups
Immediately into;
Every 60sec. For 3 Rounds:
6 Burpees
6 Air Squats
6 v ups
Immediately into;
Every 60sec. For 3 Rounds:
7 Burpees
7 Air Squats
7 v ups
*Keep Adding 1 Rep Every 3 Rounds Until You Eventually Fail
If you fail before 21 min start over at 5 then continue back ups
75 Rounds Of:
1 Burpee
2 Air Squats
3 Push-Ups
4 Lunges(l/r=2)
30sec. of Plank
immediately into;
30sec. of Max Toe Taps (To a 12″ Height)
**Continue until you reach 200 Toe Taps (L+R=2 reps)
Go immediately into;
30sec. of Plank
immediately into;
30sec. of Max Squat Jacks
**Continue until you reach 100 Squat Jacks
Foe time
100 Shoulder Taps (L+R=2)
10 Wall Walks
100 Elevated Glute Bridges
10 Wall Walks
100 Lateral Lunges (L+R=1)
10 Wall Walks
For Time:
50-40-30-20-10
Feet Elevated Dips Off The Floor
Split Lunges Off The Chair (L+R=2)**
Feet Elevated Sit-Ups (Feet on chair)
** On the Split Squats there is a 30X0 Tempo! (3 seconds down, 0sec at the bottom, explode up, 0sec. at the top, 3 sec. back down)
10 Burpees
10 Burpees
20 Lateral Lunges (L+R=2)
10 Burpees
20 Lateral Lunges
40 Sit-Ups
10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists (L+R=1)
10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists
120 Reverse Lunges (L+R=2)
2 Rounds For Time and Quality:
50 Elevated Heel Air Squats
50 Table Pull-Ups or rows
50 Seated Knee To Chest (controlled)
50 Glute Bridges(2 sec squeeze at top of each)
50 2 second down sumo squats
50 Chair Dips
Foe time
30 rds
1 wall walk
3 push ups
5 Squat jumps
Every 60sec. complete 1 Round of:
6 Push-Ups
6 Up-Downs
6 Bodyweight Lunges(l/r=1)
30 minutes if too easy up reps to 8 or 10
For Time:
100 Jumping Jacks
90 Second Plank
80 frog pumps
70 Russian Twists
60 Second Wall Sit
50 Sit-Ups
40 Lateral Lunges
30 Chair Dips
20 box jump overs
10 Burpees
20 box jump overs
30 Chair Dips
40 Lateral Lunges
50 Sit-Ups
60 Second Wall Sit
70 Russian Twists
80 frog pumps
90 Second Plank
100 Jumping Jacks
