12 Minutes of Work
50 Seconds Work | 10 Seconds Rest
1. One Legged Burpees
Start standing on your left foot, don’t let your right foot touch the ground throughout this entire interval. Squat down, reaching your hands to the ground. Hop your left foot back to come into a one leg plank. Do 1 push-up, lowering your chest to the ground and pushing back up into plank. Hop your left foot to your hands and then jump straight up. Repeat.
2. Reverse Pull Up
Laying in the middle of the dip station, reach up and grab the bars so that your palms face each other. Engage your core and try to keep your body straight from your head to your knees (straighten your legs for advanced). Squeezing your back muscles, pull yourself up so that your chest is almost at bar level. In a controlled manner, lower yourself back to starting.
3. Mountain Climbers
Start in plank, hands beneath your shoulders and straight line from your head to your heels. Quickly pull one knee into your chest and then the other. Make sure this is quick! Keep your abs tight and maintain that straight line body position.
4. Tricep Dips + Knee Tuck
Standing in the middle of the dip station, balance yourself with your shoulders over your hands and your elbows locked out. Lower your body by bending your arms while also slightly leaning your chest forward. Lower down until your shoulders are below your elbows at the bottom. Lift your body back up by straightening your arms while also pulling your knees up to the left (to work your right oblique). Repeat the dip exercise, this time drawing your knees up to the right (to work your left oblique). Repeat the dip motion while alternating the direction you pull our knees.
5. One Legged Burpees
Start standing on your right foot, don’t let your left foot touch the ground throughout this entire interval. Squat down, reaching your hands to the ground. Hop your right foot back to come into a one leg plank. Do 1 push-up, lowering your chest to the ground and pushing back up into plank. Hop your right foot to your hands and then jump straight up. Repeat.
6. Ab Split + Knee Crunch
Start laying on the ground, crunch up while pulling your knees to your chest. Extend your legs while returning to laying down. Crunch up while lifting and spreading your legs (make sure to keep them straight) while at the same time reaching your hands through. Repeat.