Workout Instructions 

  • Do exercise #1 for 60 seconds.

  • Take a 15-second rest.

  • Repeat 6 times.

  • Do this for each exercise.

STEP 1

1 – Squat Butt Kick

  • Squat digging your heels in and as you come up your heel comes up behind you toward your butt.

STEP 2

2 – Bent Row

  • Tip over with a straight back, shoulders pulled back and pull elbows toward the ceiling squeezing your shoulder blades together.

STEP 3

1 – Burpee

  • Hands go down to the floor, jump into a plank, jump into a squat, dig your heels in and jump squat toward the ceiling.

STEP 4

2 – Stationary Pulse Lunge

  • From a lunge position, with both feet pointing forward and your back heel lifted off the ground. Bend your knees, lowering until both legs form a 90-degree angle. Now pulse.

STEP 5

1 – Jumping Jack

  • On your toes jump out with both legs as at the same time your arms go up from your sides to the side of your head.

STEP 6

2 – Push-ups

  • Hands even with chest, keeping a straight body lower toward the floor and exhale to the top.

STEP 7

1 – Squat Overhead Press With Dumbbell

  • Dig your heels in, keep your chest lifted. At the top of the move make sure to not arch your back. Keep your core tight.

STEP 8

2 – Lateral Bound

  • Heavy on your heels, jumping to the side and staying low and using your arms for momentum.


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Exercise Disclaimer

The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.