Primarily weights, but starts with a killer warmup that gets the heart rate up very quickly.
Perform all exercises with minimal rest.
| Exercise | Time/Quantity | Description |
|---|
| step ups | 90 seconds | Step up onto taller stool (about 1') then step back to floor. |
| tap down push off | 90 seconds | Stand sideways on step bench. Tap right foot on floor, go into half-squat, jump up and land with right foot on bench, left foot on floor. "Jump" side to side. |
| Step ups | 90 seconds | |
| chest flye | 15 | Pec deck machine |
| hamstring curl | 15 | Leg curl machine |
| bent-over one-arm row | 15 | |
| tri dips | 20 | Use weight bench, dip until elbows are at 90° |
| lat raises | 5/5/5 | Do 5 reps holding weights up for 3 seconds, 5 at 5 seconds, and 5 at 7 seconds |
| ------------- Repeat starting with chest flye ------------- |
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