Workout Instructions 

  • Do exercise #1 for 60 seconds.

  • Take a 15-second rest.

  • Repeat 6 times.

  • Do this for each exercise.

STEP 1

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 2

2 – Upright Row

  • Stand on the band under the middle of your shoes. Pull your elbows straight up in front of you.

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 – Uppercut

  • Put the band under the middle of your shoes, bring band up straight and strong (don’t let your wrists bend) up toward the ceiling in front of you.

STEP 5

1 – Squat Jump

  • Dig your heels in, push your butt back, keep your chest lifted and use your arms for momentum.

STEP 6

2 – Overhead Shoulder Press

  • With wide elbows, drive dumbbells straight to the ceiling.

STEP 7

1 – Mountain Climber

  • Hands, elbows and shoulders are all lined up. Abs are tight, belly button is pulled up and in. Drive knees toward chin.

STEP 8

2 – Lateral Raise

  • Soft, bent elbows, bring the dumbbells straight up to sides.


<< Previous
Next WOD >>

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.