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Complete 60 seconds of each exercise. Take the last exercise away after each circuit until you’re left with only one minute of your first exercise.
Dead Lifts
Walking Lunges
Romanian Dead Lifts
Reverse Crunches
Plank Jacks
Dumbbell Squats
Scissor Kicks
Break this down into two-exercise supersets. Go through each superset performing 21 reps of each exercise, followed by 15 reps and then 9. Take a one to two minute break and do the same for the second superset.
T-Pushups & Walkouts with Shoulder Taps
Diamond Pushups & Plank-ups
For demonstrations of these exercises follow “napoletanj” on Instagram.
Complete the following anyway you can. For a bonus, try to finish in 45 minutes or less!
500 Hovering Kickbacks (250ea)
400 Knee Dips (200ea)
300 Squat Jumps
200 Side Kicks
100 Burpees
Go through each of these exercises performing 30 seconds of the full range of motion followed by 30 seconds of pulsing and 30 seconds of a static hold. Once you’ve made it through the circuit take a short rest and repeat the whole thing for a 30 minute workout.
Dumbbell Curls
Narrow Pushups
Shoulder Presses
Reverse Curls
Dips
Upright Rows
Triceps Kickbacks
Leg Lifts/Flutter Kicks/Hollow Hold