45 minutes of fun without having to leave your house.

7-12 minutes warm up/mobility 

Fives

x 8 Minutes  

5 Squats

5 Push Ups

5 crunches

Repeat as often as possible until 8 mins is up.  

Record your total full rounds plus the last rep of the last exercise performed before timer goes off.  

(Example 18 Rounds + 3 Push Ups.)  

30 sec light jog

30 sec easy paced Jump Jacks  

Brief water break   

30 sec ISOMETRIC HOLDS

Note:

Begin Time once in position with a solid technique. Transition time is not included.  Pause timer if you need to come out of position for any breaks. Break time is not included  

30 sec Plank

30 sec Squat hold

30 sec Hollow Body Hold (lower back must be in contact with floor )  

Repeat x 5 times.  

30 sec light jog

30 sec easy paced Jump Jacks  

Brief water break

7 alternating lunges 

7 burpees  

Repeat x 7 minutes  

Record your result.  

 30 sec light jog

30 sec easy paced Jump Jacks  

Brief water break  

5 push ups

5 second slow and even descent to the bottom of your push up depth.  

5 second hold.  

Push the floor away as fast as possible.  

Repeat 5 times.  

10 Squats

10 sec slow and steady descent to bottom of your squat.  

10 sec hold.  

Stand up explosively.  

Repeat 10 times.  

 

 30 sec light jog

30 sec easy paced Jump Jacks  

Brief water break

 

 

cool down / stretch / hydrate  /refuel 

 

 

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