Full Body Test

This *brutal* test piece starts off with the fundamental bird dog and then quickly escalates to harder plank and power moves. Crest through the 'crux' of the workout by holding a plank, then work your way back down the pyramid of challenging poses. Push it like a bird dog!

Exercises

Satz 1: 1 Runde

Bird Dog

45 seconds

Elbow Plank

20 seconds

Plank Bird Dog

45 seconds

Tricep Dips

20 seconds

Push-Up Bird Dog

45 seconds

Elbows to Hands Plank

20 seconds

Satz 2: 1 Runde

Plank

30 seconds

Satz 3: 1 Runde

Elbows to Hands Plank

20 seconds

Push-Up Bird Dog

45 seconds

Tricep Dips

20 seconds

Plank Bird Dog

45 seconds

Elbow Plank

20 seconds

Bird Dog

45 seconds

Satz 4: 2 Runden

Squats

1 minute

Rest

10 seconds

Seal Jack

1 minute

Rest

2 seconds

Drop Squat

1 minute

Rest

10 seconds

Front Back Jack

1 minute

Gate Swings

1 minute

Rest

10 seconds

Cross Jacks

1 minute

Squat Jumps

1 minute

Satz 5: 6 Runden

Jumping Lunges

30 seconds

Spiderman Pushup

30 seconds

Wide Leg Sit Up

30 seconds

Burpees

30 seconds

Rest

30 seconds

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