Squat Jumps
Explode upward from a squat, landing softly and immediately dropping into the next jump. Perform 2 rounds and each exercise is done for 40 seconds of intense effort, followed by 20 seconds of rest. Rest between rounds.
- Level 1 – Bodyweight squat
- Level 2 – Squat jumps
- Level 3 – Hold dumbbells in each hand for jumps
Reverse Lunge
Holding a weight at your chest, step into a deep lunge, alternating legs. Perform 2 rounds and each exercise is done for 40 seconds of intense effort, followed by 20 seconds of rest. Rest between rounds.
- Level 1 – Reverse lunge
- Level 2 – Hold dumbbells in each hand
- Level 3 – Add knee drive by bringing back leg forward to hip height
Spiderman Push-Ups
In a push-up position, bring one knee toward your elbow as you lower your body, then alternate sides with each push-up. Perform 2 rounds. Each exercise is 40 seconds of intense effort, followed by 20 seconds of rest.
- Level 1 – Regular push up
- Level 2 – Same side Spiderman push up then switch halfway
- Level 3 – Alternate sides each Spiderman push up
Leg Lowers
Lying on your back, slowly lower your legs, keeping your core engaged and lower back pressed into the ground. Perform 2 rounds. Each exercise is 40 seconds of intense effort, followed by 20 seconds of rest.
- Level 1 – Alternate lowering one leg at a time
- Level 2 – Lower both legs
- Level 3 – Twist legs right/left when lowering
Cross-Body Mountain Climbers
4-minute BONUS BURNOUT to really push your limits! In a high plank position, drive your knees across your body toward the opposite elbow as fast as possible. Do 8 total rounds with each exercise performed for 20 seconds followed by 10 seconds of rest.
Alternating Lateral Lunges
4-minute BONUS BURNOUT to really push your limits! Step out to the side, dropping into a deep lunge, then push back to center and repeat on the opposite side. Do 8 total rounds with each exercise performed for 20 seconds followed by 10 seconds of rest.
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