OK, this one's not as bad as dragging the trainer around the floor, but it's close.
Perform all exercises with minimal rest, then repeat entire sequence.
| Exercise | Time/Quantity | Description |
|---|
| jump rope | 90 seconds | |
| alt punch with resist band | 1 minute each side | Throw a resistance band (with handles) around the vertical bar of a weight machine at shoudler height. Face away from machine, grab handles, and punch out with one hand. Repeat for other hand. |
| shuffle | 90 seconds | Skip sideways between two objects, back and forth without stopping. |
| alt leg step-offs | 90 seconds | |
| walking push-ups | 90 seconds | Start with pushup at angle to mat. Do one. Walk outside hand to join other in center of mat, then walk opposite hand out to other side. Do pushup. |
| pop-up squats | 90 seconds | Start in squat position with hands up near chin. Explosively jump up to standing position, bringing arms down to side. Jump back into squat and bring hands back up near chin. Repeat. |
| climb rope abs | 90 seconds | Lay on floor, knees bent. Do a crunch with arms extended towards your legs. Pull forward three times, as if you were climbing a rope and pulling yourself up. |
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