No Equipment
Legs / Cardio
Air Squats for time.
Air Squats / 400
Notes:
This is just a quick workout that tests your cardio and legs. Go for as fast a time as possible.
First round is 21 reps, second is 15 reps and third is 9 reps of each exercise. Complete for time.
Thrusters / 21 - 15 - 9
Pull Ups / 21 - 15 - 9
5 rounds for time. Go back to back from Double Under to Sit Up.
Jump Rope / 50 / 40 / 30 / 20 / 10
Sit Up / 50 / 40 / 30 / 20/ 10
Complete all exercises back to back, rest one minute between circuits.
Twisted Standing Dumbbell Curls / 5 x 8
Dumbbell Skull Crushers / 5 x 10
Hammer Curls / 5 x 12
Bench Dips / 5 x 14
4 sets. Do all three exercises back to back to complete one set.
Incline Dumbbell Press / 3 x 8
Dumbbell Pullover / 3 x 8
Incline Push Up / 3 x 10
Choose 1 exercise ( Push-ups, Air Squats or Burpees )
Do chosen exercise per minute at the top of every minute.
Each minute add an additional rep. ex: 1 - 2 - 3
Go until you can’t complete the required reps in a minute.
Do 4 rounds. Completing the circuit before taking a one minute rest.
Pull Ups / 4 x 10
Bent Over Row / 4 x 10
Seated Hammer Curls / 4 x 10