Focus: High-intensity, full-body circuit to build power and endurance.
Exercises: Burpee With Push-Up, Jump, and Reach [176], Jumping Full Squat [117], Alternating Jump Lunge [129], Clapping Push-Up [31], Jump Knee Tucks [156], Jumping Ts [195]
BEGINNER
(Approx. 35-45 min)
Warm-up: 5 min light cardio.
Workout: 3 Rounds For Time.
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Burpee [175]: 8 reps
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Full Squat [115]: 15 reps
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Forward Lunge [128]: 10 reps per leg
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Push-Up [21]: 12 reps
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High Knees [191]: 30 reps (15 each side)
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Jumping Jacks [173]: 20 reps
Cool-down: 5 min stretching.
MEDIUM
(Approx. 45-55 min)
Warm-up: 5-7 min dynamic warm-up.
Workout: 4 Rounds For Time.
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Burpee With Push-Up [176]: 10 reps
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Jumping Full Squat [117]: 12 reps
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Alternating Jump Lunge [129]: 8 reps per leg
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Knee Clapping Push-Up [32]: 10 reps
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Jump Knee Tucks [156]: 8 reps
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Jumping Ts [195]: 15 reps
Cool-down: 7-10 min stretching.
ADVANCED
(Approx. 55-60 min)
Warm-up: 7-10 min dynamic warm-up.
Workout: 5 Rounds For Time.
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Burpee With Push-Up, Jump, and Reach [176]: 12 reps
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Jumping Full Squat [117] (max height): 15 reps
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Alternating Jump Lunge [129]: 10 reps per leg
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Clapping Push-Up [31]: 12 reps
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Jump Knee Tucks [156] (to chest): 10 reps
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Jumping Ts [195]: 20 reps
Cool-down: 10 min stretching.
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