| TOTAL TIME 16:00 |
LEVEL UP |
This routine features one exercise from each of the three difficulty levels in this book. Each exercise will increase your heart rate, challenge your strength, and incinerate calories.
Do each exercise for 30 seconds. Rest 30 seconds after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Sprint | 0:30 | — |
| Diagonal Mountain Climber | 0:30 | — |
| Tuck Jump Burpee | 0:30 | — |
 REPEAT 8 ROUNDS |
REST 30 SECONDS | |
trainer tip
When sprinting, try to drive with the arms as this will help to power the legs. Relax your hands and jaw and keep a slight forward lean to the body with core engaged.
| TOTAL TIME 30:00 |
HIGH FIVE |
Five exercises, five minutes of work, five rounds! If you survive this routine you deserve a high five ... although you may not be able to lift your arm to receive it!
Do each exercise for one minute. Rest one minute after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Single Leg Burpee | 1:00 | — |
| Squat Pedal | 1:00 | — |
| Plyo Trio | 1:00 | — |
| Star | 1:00 | — |
| Sprinter Sit-Up | 1:00 | — |
| REPEAT 5 ROUNDS |
REST 1 MINUTE | |
trainer tip
It’s extremely challenging to do the plyo trio for a full minute. If you feel your form suffering, drop to your knees and continue.
