Endurance, Core, Stability & Strength

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Timer Duration: 37:00 Rollover intervals for more details.

Exercises:
  • Seal Jacks
  • 3 Squat Jacks + 1 Str8 Jump
  • 1 Fwd Jump + 2 Bk Jumps
  • Front Raise Jacks
  • Mtn Climber Run
  • Rest (prepare For Circuit 1)
  • Pushup Kick Thrus
  • Rest
  • Deep Squat + Swimmer's Press
  • Out/in Superman Hold
  • Plank Row + Rear Raise (r)
  • Fwd Stepping Lunge + 2 Rear Lifts (r)
  • Bicycle Crunch + Db Punch
  • 2-way Heavy Db Curl
  • Rev Lunge + O/h Ext + Knee Lift (r)
  • Hover Tap Outs
  • Db Str8 Leg Lifts
  • Rest - Prepare For Cardio 2
  • Rest - Prepare For Circuit 2
  • Plank Row + Rear Raise (l)
  • Fwd Stepping Lunge + 2 Rear Lifts (l)
  • Rev Lunge + O/h Ext + Knee Lift (l)
  • Seal Jacks 1:00
  • 3 Squat Jacks + 1 Str8 Jump 1:00
  • 1 Fwd Jump + 2 Bk Jumps 1:00
  • Front Raise Jacks 1:00
  • Mtn Climber Run 0:30
  • REST (Prepare for Circuit 1) 1:00
  • Pushup Kick Thrus 1:00
  • Rest 0:15
  • Deep Squat + Swimmer's Press 1:00
  • Rest 0:15
  • Out/In Superman Hold 1:00
  • Rest 0:15
  • Plank Row + Rear Raise (R) 1:00
  • Rest 0:15
  • Fwd Stepping Lunge + 2 Rear Lifts (R) 1:00
  • Rest 0:15
  • Bicycle Crunch + DB Punch 1:00
  • Rest 0:15
  • 2-Way Heavy DB Curl 1:00
  • Rest 0:15
  • Rev Lunge + O/H Ext + Knee Lift (R) 1:00
  • Rest 0:15
  • Hover Tap Outs 1:00
  • Rest 0:15
  • DB Str8 Leg Lifts 1:00
  • REST - Prepare for Cardio 2 1:00
  • Seal Jacks 1:00
  • 3 Squat Jacks + 1 Str8 Jump 1:00
  • 1 Fwd Jump + 2 Bk Jumps 1:00
  • Front Raise Jacks 1:00
  • Mtn Climber Run 1:00
  • REST - Prepare for Circuit 2 1:00
  • Pushup Kick Thrus 1:00
  • Rest 0:15
  • Deep Squat + Swimmer's Press 1:00
  • Rest 0:15
  • Out/In Superman Hold 1:00
  • Rest 0:15
  • Plank Row + Rear Raise (L) 1:00
  • Rest 0:15
  • Fwd Stepping Lunge + 2 Rear Lifts (L) 1:00
  • Rest 0:15
  • Bicycle Crunch + DB Punch 1:00
  • Rest 0:15
  • 2-Way Heavy DB Curl 1:00
  • Rest 0:15
  • Rev Lunge + O/H Ext + Knee Lift (L) 1:00
  • Rest 0:15
  • Hover Tap Outs 1:00
  • Rest 0:15
  • DB Str8 Leg Lifts 1:00