| TOTAL TIME 22:30 |
KILLER CARDIO |
The saying “what doesn’t kill you makes you stronger” is true of this routine. It features a killer combination of exercises from all three skill levels that will improve your strength and endurance.
Do each exercise for 30 seconds. Do three rounds of each set. Rest 30 seconds after each round.
| SET 1 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Sprint | 0:30 | — |
| Star | 0:30 | — |
| Plus Jump | 0:30 | — |
| Cross-Country Seal | 0:30 | — |
 REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 2 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| High Knees | 0:30 | — |
| Single Leg Burpee | 0:30 | — |
| Lizard Hop | 0:30 | — |
| X-Jack | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 3 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Jumping Jack | 0:30 | — |
| Tuck Jump Burpee | 0:30 | — |
| Grasshopper | 0:30 | — |
| Mountain Climber | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| TOTAL TIME 13:30 |
CHALLENGE = CHANGE |
If it doesn’t challenge you, then it doesn’t change you! Tuck jumps and squat pedal collide in this stair-step challenge that will push every fiber in your body to change.
Do each exercise for the specified time. Rest one minute after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Tuck Jump | 0:30 | — |
| Squat Pedal | 0:05 | — |
| Tuck Jump | 0:25 | — |
| Squat Pedal | 0:10 | — |
| Tuck Jump | 0:20 | — |
| Squat Pedal | 0:15 | — |
| Tuck Jump | 0:15 | — |
| Squat Pedal | 0:20 | — |
| Tuck Jump | 0:10 | — |
| Squat Pedal | 0:25 | — |
| Tuck Jump | 0:05 | — |
| Squat Pedal | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 1 MINUTE | |
| TOTAL TIME 15:00 |
REDLINE |
If your heart had a speedometer, the needle would be pegged all the way to redline with this turbo-charged cardio routine. Start your engines!
Do each exercise for 20 seconds. Rest 30 seconds after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Sprint | 0:20 | — |
| Tuck Jump | 0:20 | — |
| Mountain Climber | 0:20 | — |
| Single Leg Burpee | 0:20 | — |
| Star | 0:20 | — |
| Lizard Hop | 0:20 | — |
| REPEAT 6 ROUNDS |
REST 30 SECONDS | |
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