WORKOUT STRUCTURE

  • You have 5 combos.
  • Each combo consists of 3 exercises, a Burpee, one Upper Body weight training exercise and one Lower Body weight training exercise and one cardio exercise.
  • You will perform 5 reps of the burpee followed by 10 reps of the upper body exercise and then 10 reps of the lower body exercises.
  • You have 60 seconds in which to complete all the exercises and reps. What time is left of the 60 seconds after you completed all the reps of all the exercises is what you for rest.
  • You will perform each combo 4 times and then move directly on to the next combo and continue until you have completed all 5 combos.
  • NOTE: If you need more rest at any stage feel free to stop for a few extra seconds until you feel ready to move ahead with the workout.

WORKOUT

Warm-Up

Combo 1

  • Burpee x 5
  • Push-ups x 10
  • Forward Lunge x 10

Repeat 4 Times

Combo 2

  • Burpee x 5
  • Bent Over Row x 10
  • Reverse Lunge x 10

Repeat 4 Times

Combo 3

  • Burpee x 5
  • Dumbbell Shoulder Press x 10
  • Forward Lunge x 10

Repeat 4 Times

Combo 4

  • Burpee x 5
  • Dumbbell Bicep Curls x 10
  • Reverse Lunge x 10

Repeat 4 Times

Combo 5

  • Burpee x 5
  • Close Grip Push-ups x 10
  • Forward Lunge x 10

Repeat 4 Times

Cool Down