Countdown! (Body Weight)

Same 6 exercises repeat in sets counting down from 10 to 1. Try to do these as quickly as possible. If you finish a move early, keep repeating the move, or do mummy kicks until the next step.

Exercises

Satz 1: 1 Runde

10 Chair Tricep Dips

28 seconds

10 Punching Burpees

32 seconds

10 Elbows to Hands Plank

23 seconds

10 Each Side Full Scorpion

55 seconds

10 Each Side Basketball Shots

30 seconds

10 Each Side Hopping Ice Skaters

35 seconds

Satz 2: 1 Runde

9 Chair Tricep Dips

26 seconds

9 Punching Burpees

30 seconds

9 Elbows to Hands Plank

21 seconds

9 Each Side Full Scorpion

50 seconds

9 Each Side Basketball Shots

30 seconds

9 Each Side Hopping Ice Skaters

33 seconds

Satz 3: 1 Runde

8 Chair Tricep Dips

23 seconds

8 Punching Burpees

28 seconds

8 Elbows to Hands Plank

20 seconds

8 Each Side Full Scorpion

45 seconds

8 Each Side Basketball Shots

25 seconds

8 Each Side Hopping Ice Skaters

30 seconds

Satz 4: 1 Runde

7 Chair Tricep Dips

20 seconds

7 Punching Burpees

25 seconds

7 Elbows to Hands Plank

18 seconds

7 Each Side Full Scorpion

40 seconds

7 Each Side Basketball Shots

23 seconds

7 Each Side Hopping Ice Skaters

25 seconds

Satz 5: 1 Runde

6 Chair Tricep Dips

17 seconds

6 Punching Burpees

20 seconds

6 Elbows to Hands Plank

17 seconds

6 Each Side Full Scorpion

35 seconds

6 Each Side Basketball Shots

20 seconds

6 Each Side Hopping Ice Skaters

20 seconds

Satz 6: 1 Runde

5 Chair Tricep Dips

15 seconds

5 Punching Burpees

18 seconds

5 Elbows to Hands Plank

16 seconds

5 Each Side Full Scorpion

30 seconds

5 Each Side Basketball Shots

18 seconds

5 Each Side Hopping Ice Skaters

17 seconds

Satz 7: 1 Runde

4 Chair Tricep Dips

12 seconds

4 Punching Burpees

16 seconds

4 Elbows to Hands Plank

15 seconds

4 Each Side Full Scorpion

25 seconds

4 Each Side Basketball Shots

15 seconds

4 Each Side Hopping Ice Skaters

14 seconds

Satz 8: 1 Runde

3 Chair Tricep Dips

10 seconds

3 Punching Burpees

15 seconds

3 Elbows to Hands Plank

14 seconds

3 Each Side Full Scorpion

20 seconds

3 Each Side Basketball Shots

10 seconds

3 Each Side Hopping Ice Skaters

12 seconds

Satz 9: 1 Runde

2 Chair Tricep Dips

8 seconds

2 Punching Burpees

10 seconds

2 Elbows to Hands Plank

10 seconds

2 Each Side Full Scorpion

15 seconds

2 Each Side Basketball Shots

7 seconds

2 Each Side Hopping Ice Skaters

8 seconds

Satz 10: 1 Runde

1 Chair Tricep Dip

5 seconds

1 Punching Burpee

5 seconds

1 Elbows to Hands Plank

5 seconds

1 Each Side Full Scorpion

10 seconds

1 Each Side Basketball Shots

5 seconds

1 Each Side Hopping Ice Skaters

5 seconds

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