| TOTAL TIME 16:00 |
JACKED |
Get jacked for this cardio routine featuring two different variations on the classic jumping jack. This workout will push your heart rate, burn fat, and improve athletic performance, agility, and foot speed.
Do each exercise for 30 seconds. Rest one minute after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Jumping Jack | 0:30 | — |
| Shoulder Press Jack | 0:30 | — |
 REPEAT 8 ROUNDS |
REST 1 MINUTE | |
| TOTAL TIME 13:30 |
STACKED |
The change of elevation and fast-paced exercises in this routine will push your limits.
Do each exercise for 30 seconds, followed by the specified rest time. Rest 30 seconds after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Sprint | 0:30 | 0:30 |
| Sprint | 0:30 | — |
| Squat Thrust | 0:30 | 0:30 |
| Sprint | 0:30 | — |
| Squat Thrust | 0:30 | — |
| Kneeling Push-Up | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| TOTAL TIME 15:00 |
TONED ARMS |
This fast and effective routine isolates the muscles of the back, chest, shoulders, and triceps to sculpt, strengthen, and tone the upper body.
Do each exercise for 30 seconds. Rest one minute after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Kneeling Push-Up | 0:30 | — |
| Side Press (right) | 0:30 | — |
| Triceps Dip | 0:30 | — |
| Side Press (left) | 0:30 | — |
| REPEAT 5 ROUNDS |
REST 1 MINUTE | |
| TOTAL TIME 17:30 |
STRONG LEGS |
Stairs will be your enemy for a day or two after this strenuous routine, but the results will be worth it. These lower-body exercises will increase definition and build strength in your quads, lengthen your hamstrings, and firm and round your glutes.
Do each exercise for 20 seconds, followed by a 10-second rest. Rest 30 seconds after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Squat | 0:20 | 0:10 |
| T-Stand (right) | 0:20 | 0:10 |
| Reverse Lunge | 0:20 | 0:10 |
| T-Stand (left) | 0:20 | 0:10 |
| Lateral Lunge | 0:20 | 0:10 |
| Pelvic Peel | 0:20 | 0:10 |
| REPEAT 5 ROUNDS |
REST 30 SECONDS | |