Set your Interval Timers to a stop watch & post your time below.
.1) Clean & Press 2) Straight Abs - 20 Total 3) Get Ups & Jump 4) Lunge & Twist - 10 Each Side (L & R ) 5) Press Ups – 30 Total 6) Wide Leg 1/2 Burpee – 20 Total 7) Oblique Lifts – 20 Each Side (L & R) 8) Squat & Press 9) Jump Mountain Climbers – 30 Total 10) Upright Row – 20 Total 11) Bicep Curl & Press 12) Wood Chops 13) High Knees – 30 Total 14) Ab Twists 15) Sandbag Swing 16) Bent Over Row 17) Tuck Abs – 20 Total 18) Side Oblique Jumps – 10 Total 19) Tricep Dips – 20 Total 20) Ski Abs – 20 Total 21) Push-Up, Burpee & Tuck Jump – 5 Total 22) Spider Push-Ups – 10 Total (L & R Alternate) 23) C Sit Bike Abs – 20 Total (L & R Alternate) 24) Squat Up Down Punches – Total 15 Each Side (L & R) 25) 1 leg touch jumps – 15 Each Side (L & R) 26) Ski Jump Hooks - 15 Total (L & R Alternate) 27) Push-Ups & Oblique Drop – 15 Total (L & R Alternate) 28) Over Head Abs . Options: Boost Your Workout Today !! Theres 3 options to this workout – All three are posted below –
|Options -||Reps Option 1||Reps Option 2||Reps Option 3|
|1) Clean & Press||20||30||40|
|2) Straight Abs||20||30||40|
|3) Get Ups & Jump||5||15||20|
|4) Lunge & Twist – 5 Each Side (L & R)||10||15||20|
|5) Press Ups||30||40||50|
|6) Wide Leg 1/2 Burpee||20||35||50|
|7) Oblique Lifts – Each Side (L & R)||20||30||50|
|8) Squat & Press||20||30||40|
|9) Jump Mountain Climbers||30||50||60|
|10) Upright Row||20||30||50|
|11) Bicep Curl & Press||20||30||50|
|12) Wood Chops – 15 Each Side (L & R)||30||40||60|
|13) High Knees||30||50||80|
|14) Ab Twists||40||50||60|
|15) Sandbag Swing||20||40||50|
|16) Bent Over Row||20||40||40|
|17) Tuck Abs||20||30||40|
|18) Side Oblique Jumps||10||20||30|
|19) Tricep Dips||20||30||50|
|20) Ski Abs||20||40||50|
|21) Push-Up, Burpee & Tuck Jump||5||10||20|
|22) Spider Push-Ups||10||20||30|
|23) C Sit Bike Abs – 10 Each Side (L & R)||20||40||60|
|24) Squat Up Down Punches – Total 15 Each Side (L & R)||30||40||50|
|25) 1 leg touch jumps – 15 Each Side (L & R)||30||60||80|
|26) Ski Jump Hooks||15||30||50|
|27) Push-Ups & Oblique Drop||15||20||30|
|28) Over Head Abs||10||20||30|
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