This is an awesome anytime, anywhere equipment-free workout you can do in small spaces. It features and eclectic mix of bodyweight combination moves that will melt fat and jack up your heart rate. And by alternating between lower and upper body moves each set, we keep the intensity high and the rest periods short.
Perform each move for 60 seconds of work with 30 seconds of rest between moves:
1. Boxer Bounces (30 seconds/stance)
2. Bear Crawl + Break-Dancer Combo
3. Skater Jump + Single-Leg Jump Combo
4. Crab Walk + Reaches Combo
5. Heel Click Adductor Squat Jumps
6. Hand Jack + Feet Jack Plank Combo
7. Split Stance Hip Turn Drop Squats
8. Plank to Pushup Jacks
9. Triple Squat Pulses
10. Alternating Arm Plank Jacks
That’s 1 round. Perform 2 total rounds.
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Combos Stack
Reverse Lunge to Lateral Stepup Jump- Left Side @ 90 seconds
Low Bear Crawl @ 90 seconds
Round 2: Shadow Boxing Combo
1-2-5-2 Combos (Jab-Cross-Lead Up...
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Combos Stack
Dumbbell Goblet Presses @ 60 seconds
Dumbbell Goblet Reverse Lunges @ 60 seconds
Dumbbell Goblet Squats @ 60 seconds
Round 2: Shadow Boxing Combo
1-1-2...
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Stack
Eccentric Pullups/Rows @ 60 seconds
Extended Side-Lying Hip Raises- Left Side @ 60 seconds
Extended Side-Lying Hip Raises- Ride Side @ 60 seconds
Round 2: Shad...
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