Basic "hard day"

Note: All one sides exercises are all 10 per side. Jumping Jack's and mountain climbers are 4 count; target for mountain climbers is >50. All non timed exercises target is 1min or less except for the burpees, target for them is <3 min.

Exercises

Satz 1: 1 Runde

Stair Climbs

5 minutes

Jumping Jacks

20 Wiederholungen

Push-Ups

30 Wiederholungen

Sit-Ups

50 Wiederholungen

Squats

20 Wiederholungen

Walking Lunges

20 Wiederholungen

Pull-Ups

10 Wiederholungen

Burpees

30 Wiederholungen

Rest

1 minute

Satz 2: 1 Runde

Dumbbell Renegade Rows

20 Wiederholungen

Rest

30 seconds

Elbow Plank on Ball

45 seconds

Rest

30 seconds

Elbows to Hands Plank

20 Wiederholungen

Rest

30 seconds

Side Plank with Dumbbell Fly

20 Wiederholungen

Rest

30 seconds

Left Turkish Get-ups

5 Wiederholungen

Right Turkish Get-ups

5 Wiederholungen

Rest

30 seconds

Dragon Squats

20 Wiederholungen

Left Leg Squats

10 Wiederholungen

Right Leg Squats

10 Wiederholungen

Gewichte: Mäßig

One Legged Dumbbell Romanian Deadlift

20 Wiederholungen

Transition

30 seconds

Hang

45 seconds

Burpees

30 Wiederholungen

Rest

1 minute

Satz 3: 1 Runde

Double Crunches Or Sit-ups

50 Wiederholungen

Spiderman Push-Ups

20 Wiederholungen

Plank Bird Dog

1 minute

Transition

30 seconds

Box Jumps

20 Wiederholungen

Transition

30 seconds

Hang

45 seconds

Mountain Climbers

1 minute

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Updated Hard Day

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