| TOTAL TIME 60:00 |
POWER HOUR 3 |
If you really want to test your endurance, take on a Power Hour. Begin with 10 minutes of dynamic stretching before moving into the cardio warm-up and workout.
| WARM UP 5:00 |
WARM-UP
After stretching, get moving with a quick cardio warm-up. Start slow; you don’t need to push yourself yet.
| EXERCISE | WORK | REST |
|---|---|---|
| Sprint | 0:30 | — |
| Jumping Jack | 0:30 | — |
| High Knees | 0:30 | — |
| X-Jack | 0:30 | — |
| Squat | 0:30 | — |
 REPEAT 2 ROUNDS |
NO REST BETWEEN ROUNDS | |
| WORKOUT 45:00 |
WORKOUT
Push yourself as hard as you can for the next 45 minutes.
Do each exercise for 30 seconds. Do three rounds of each set. Rest 30 seconds after each round.
| SET 1 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Cross-Country Seal | 0:30 | — |
| Shoulder Press | 0:30 | — |
| Tuck Jump Burpee | 0:30 | — |
| Squat Jump | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 2 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Squat Pedal | 0:30 | — |
| Single Leg Burpee | 0:30 | — |
| High Knees | 0:30 | — |
| 1-2 Push | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 3 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Log Hop T-Stand | 0:30 | — |
| Diagonal Mountain Climber | 0:30 | — |
| Grasshopper | 0:30 | — |
| X-Jack | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 4 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Single Leg Peel (right) | 0:30 | — |
| Single Leg Peel (left) | 0:30 | — |
| Pigeon Peel | 0:30 | — |
| Butterfly Peel | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 5 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Squat | 0:30 | — |
| Military Push-Up | 0:30 | — |
| Lizard Hop | 0:30 | — |
| Plus Jump | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 6 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| V-Up | 0:30 | — |
| Sprinter Sit-Up | 0:30 | — |
| Russian Twist | 0:30 | — |
| Plank | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
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