Two sets of:
60 second run in place/high knees/butt kickers/jumping jacks
30 seconds of Inchworms
60 seconds of Alternating Cossack Squats
30 seconds of Plank Hold from Push-Up Position
30 seconds of Push-Ups
30 second Static Hold in Bottom of a Squat
2. “Death By Burpees”
Based on your ability, begin anywhere from 1-5 burpees during the first minute.
Every minute after that, add 1 more burpee, until your unable to complete all of the reps within the minute.
If you would like to make this more challenging, add an object to jump over after each burpee – such as a back pack, clothes, etc.
Level 6/5. begin with 5 burpees and add 1 each min until failure
Lvl 4/3. begin with 3 burpees and add 1 each min until failure
Lvl2/1. Begin with 1 burpee and add 1 each min until failure
Etc…until you cannot complete all of the reps within the 60-second window.
3. Core accessory
Alt. tabata 20x10x5 sets
1. hollow/tuck hold
2. super man hold
3. alt. bird dogs
4. Couch stretch for 3 min on each side