Perform 4 Rounds.
No rest between exercises. Minimize rest between sets.
30 seconds Mountain Climbers
20 High Jumps
50 Stability Ball Crunches*
30 seconds Lateral Ski, touching the ground
30 second Mountain Climbers
30 (each side) Stationary Weighted Lunges**
30 seconds Switch Lunges
100 Angry Punches
* If you don’t have access to a stability ball, perform the crunches on the floor. To increase the challenge, hold a light weight.
**If you don’t have access to dumbbells, you can hold anything with weight (i.e. gallon of water) or perform the exercise without weight. To increase the intensity of the exercise without using the weight, perform the exercise more quickly.
Mountain Climbers – Get in the plank position. Bring one leg forward under your chest while the other leg is extended and then switch. Continue alternating your legs to your chest. Go as fast as you can while keeping your body and abs tight.
High Jumps – Start with legs shoulder-width apart. Jump up as high as you can into the air and land in a squat position. Immediately jump back into the air.
Lateral Ski – Begin with feet together. Jump laterally pushing off with left foot and land on right foot. Your left foot will cross behind the right leg while you bend forward and touch the ground with your left hand. Then repeat the motion to the other side. Get LOW and jump FAR!
Switch Lunges – Begin in a lunge position with the right foot forward. Jump in the air and land in a lunge with the left foot forward. Then, jump in the air and land in a lunge with the right foot forward. Continue alternating.
Angry Punches – Keep abs in tight and rotate torso while punching as hard and as fast as you can. Click here for demonstration picture.