In this workout you are going to start with 10 reps of one exercise, then 20 reps of the next, 30 reps of the third, do a 1 minute sprint, and then go back down to 30 reps, then 20, and then finish up with the last 10. There are going to be 3 different sets of exercises, but you will follow the same pattern for all 3 rounds. The only difference will be that you will have more sprints with each round, so get ready to work fast and run hard. Good luck!
Round 1
10 Burpees – 20 squat jumps – 30 sit ups – 1 minute sprint – 30 sit ups – 20 squat jumps – 10 burpees
Round 2
10 lunge jumps (on each side) – 20 push ups – 30 ab twists – 1 minute sprint x2 (1 minute recovery in between) – 30 ab twists – 20 push ups – 10 lunge jumps (on each side)
Round 3
10 Lunge rows (on each side) – 20 hamstrings on physioball – 30 arm haulers – 1 minute sprint x 3 (1 minute recovery in between) – 30 arm haulers – 20 hamstrings on physioball -10 lunge rows (on each side)
Round 4
10 Squat with overhead press – 20 lateral lunges (single count) – 30 crunches – 1 minute sprint x 4 (1 minute recovery in between) – 30 crunches – 20 lateral lunges (single count) – 10 squat with overhead press
Explanation of exercises
Burpees: Just like an up-down in football. Put your hands on the ground, jump your feet back, hit your chest to the ground, and jump your feet back in to your hands to stand up.Ab twists: sitting on the ground with your feet flat on the floor, lean back halfway and, using your abs, twist your upper body side to side.
Ab twists: Sit on the floor with knees bent, heels pressing in to the ground. Lean back slightly and use your abs to twist you side to side.
Lunge row: Left leg forward in lunge, left forearm on thigh, row weight with right arm like starting lawn mower. Do right side, switch to left
Hamstrings on physioball: lie on your back with your heels on the ball and your knees bent to 90 degrees. Press your heels down into the ball and lift your hips off the ground, lower them back to the ground, and repeat.
Arm haulers: Lie on your stomach with your arms reaching straight up over your head. Lift your upper and lower body off the floor and keep everything lifted up the entire time. Clap your hands over head, then hit them at your sides keeping your arms straight and reaching out the whole time. Raise them back up overhead for another clap.