Basic "hard day"

Note: All one sides exercises are all 10 per side. Jumping Jack's and mountain climbers are 4 count; target for mountain climbers is >50. All non timed exercises target is 1min or less except for the burpees, target for them is <3 min.

Exercises

Série 1 1 ronde

Stair Climbs

5 minutes

Jumping Jacks

20 réps

Push-Ups

30 réps

Sit-Ups

50 réps

Squats

20 réps

Walking Lunges

20 réps

Pull-Ups

10 réps

Burpees

30 réps

Rest

1 minute

Série 2 1 ronde

Dumbbell Renegade Rows

20 réps

Rest

30 secondes

Elbow Plank on Ball

45 secondes

Rest

30 secondes

Elbows to Hands Plank

20 réps

Rest

30 secondes

Side Plank with Dumbbell Fly

20 réps

Rest

30 secondes

Left Turkish Get-ups

5 réps

Right Turkish Get-ups

5 réps

Rest

30 secondes

Dragon Squats

20 réps

Left Leg Squats

10 réps

Right Leg Squats

10 réps

Poids: Modéré

One Legged Dumbbell Romanian Deadlift

20 réps

Transition

30 secondes

Hang

45 secondes

Burpees

30 réps

Rest

1 minute

Série 3 1 ronde

Double Crunches Or Sit-ups

50 réps

Spiderman Push-Ups

20 réps

Plank Bird Dog

1 minute

Transition

30 secondes

Box Jumps

20 réps

Transition

30 secondes

Hang

45 secondes

Mountain Climbers

1 minute

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