Max Push Ups

One hand Push Press 3×8/side

1 minute isometric plank

30 mins of cardio

(walk, run, swim, dance, etc)

4 rounds

EMOM

  1. 25 Abmat Situps
  2. 25 Box Jumps or tuck jumps
  3. 25 Kettlebell Swings (24/16)
  4. 25 no Pushup Burpees
  5. 25 Supermanz
  6. Rest

Listen to this while working out!:

5 Rounds
5/side one arm kb push press or 10 down ups
10 push ups
15 air squats

20 Burpees

5 Rounds
5/side one arm kb push press or 10 down ups
10 push ups
15 air squats

10 Burpees

Drink one bottle of Champagne.

50 Air Squats
50 alternating lunges
50 push ups
50 abmat situps

40 Air Squats
40 alternating lunges
40 push ups
40 abmat situps

30 Air Squats
30 alternating lunges
30 push ups
30 abmat situps

20 Air Squats
20 alternating lunges
20 push ups
20 abmat situps

10 Air Squats
10 alternating lunges
10 push ups
10 abmat situps
(scale and alter reps as needed!)

5 minute AMRAP:
15 Jumping Squats
15 Down Ups
15 Abmat Sit ups
Rest 4 minutes

4 minute AMRAP:12 jumping Squats
12 Down Ups
12 Sit ups
Rest 3 minutes

3 minute AMRAP:
9 jumping Squats
9 Down Ups
9 Sit ups
Rest 2 minutes

2 minute AMRAP:
6 jumping Squats
6 Down Ups
6 Sit ups

Rest 1 minute

1 minute AMRAP:
3 jumping Squats
3 No Push up Burpees
3 Sit ups

T A B A T A

supine OR hanging knee to elbows
one leg jumping squats (CAREFULLY)
one arm KB swings
burpees (scale as needed)

AmRap 12 or 16

12/16 abmat situps
12/16 sumo jumping squats
12/16 V-ups
12/16 Inchworms

Watch this while doing this workout. Please.

Buy in: 35 or 50 Hollow Holds

AMRAP 12

12 Squat w/ knee raise

12 Shoulder taps

12 Jumping Squats

12 Mountain Climbers

Buy Out: 35 or 50 Arch Holds

T A B A T A

  1. Spiderman Pushups
  2. DB/KB Lunges
  3. DB/KB Squats w/ leg raises (hip abduction)
  4. Jumping Jack Burpees