Want a challenge? Try this one out, and time yourself while you’re at it..

The Setup:

  • 10 exercises
  • 10 reps of each
  • Time how long it takes to complete first round
  • Time each subsequent round, trying to keep duration as close to first round as possible throughout. Take 90 sec-2 min break between, you’ll need it!.
  • Complete 3-4 rounds (or more if you have time/energy for it..)
    * Extra challege – Try for under 5min

Equipment:

  • 1 heavy DB (10-20lb) or other heavy object you can cradle in 2 hands.
  • 1 mat

Warm-up:

  • 30 Deep squat to full extension (touch ground then up to tippy toes)
  • 30 jumping jacks – full range arms/legs, clap hands at top (for dynamic stretch)

10 exercise set:

  1. Jump squat
  2. Push ups
  3. 1/2 burpee to straight arm plank
  4. Jump lunges
  5. Push ups + “superman” back extension combo
  6. Half burpee, chest to floor
  7. 
Rapid fire Full Squat + DB shoulder press
  8. Plyo squat pulse w/ DB (focus on sinking tailbone down not jumping up)
  9. Forearm plank to hand plank  ( X5 lead with R arm. X5 lead with L arm)
  10. Full burpee