| TOTAL TIME 10:00 |
SUPERHERO CIRCUIT |
This short circuit may not give you super powers, but it will help to tone and define your muscles. Move as fast as you can while maintaining proper form.
Do each exercise for 30 seconds. Rest 30 seconds between rounds.
| EXERCISE | WORK | REST |
|---|---|---|
| Burpee | 0:30 | — |
| Spiderman | 0:30 | — |
| Squat Jump | 0:30 | — |
| Pedal | 0:30 | — |
 REPEAT 4 ROUNDS |
REST 30 SECONDS | |
| TOTAL TIME 9:00 |
TUCK JUMP CHALLENGE |
The tuck jump is as tough as it gets, but worth the effort. Tuck jumps incinerate calories, improve athletic performance, and have been shown to improve bone density.
Do as many tuck jumps as possible during each interval, followed by the specified rest. Rest 30 seconds after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Tuck Jump | 0:30 | 0:15 |
| Tuck Jump | 0:30 | 0:30 |
| Tuck Jump | 0:30 | 0:15 |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
trainer tip
If necessary, pause between the jumps, sink into the squat position and ”set” yourself between each jump. This will decrease the frequency of the jumps and allow greater recovery time as you build your stamina.
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