Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Strength/Stamina – Every min, on the min for 10 min complete either 10 back squats or 5 front squats – alternating
0:00 – 10 back squats
1:00 – 5 front squats
- complete cycle until you have done 5 sets of back squats and 5 sets of front squats
- be sure to use same weight
rest 5 min
Seated Dumbbell Shoulder Press
1×10
8×3 (heavy)
Rest 4 min
Stamina – 50 dumbbell thrusters as fast as possible
- guys use 45lbs dumbbells/girls use 25lbs
Rest 5 min
Core – Side Planks
4×40 sec each side
- rest 20 sec between each set