Full Body Test

This *brutal* test piece starts off with the fundamental bird dog and then quickly escalates to harder plank and power moves. Crest through the 'crux' of the workout by holding a plank, then work your way back down the pyramid of challenging poses. Push it like a bird dog!

Exercises

Série 1 1 ronde

Bird Dog

45 secondes

Elbow Plank

20 secondes

Plank Bird Dog

45 secondes

Tricep Dips

20 secondes

Push-Up Bird Dog

45 secondes

Elbows to Hands Plank

20 secondes

Série 2 1 ronde

Plank

30 secondes

Série 3 1 ronde

Elbows to Hands Plank

20 secondes

Push-Up Bird Dog

45 secondes

Tricep Dips

20 secondes

Plank Bird Dog

45 secondes

Elbow Plank

20 secondes

Bird Dog

45 secondes

Série 4 2 rondes

Squats

1 minute

Rest

10 secondes

Seal Jack

1 minute

Rest

2 secondes

Drop Squat

1 minute

Rest

10 secondes

Front Back Jack

1 minute

Gate Swings

1 minute

Rest

10 secondes

Cross Jacks

1 minute

Squat Jumps

1 minute

Série 5 6 rondes

Jumping Lunges

30 secondes

Spiderman Pushup

30 secondes

Wide Leg Sit Up

30 secondes

Burpees

30 secondes

Rest

30 secondes

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