This one isn't so nice. It'll make you break a sweat.
Perform all exercises with minimal rest.
| Exercise | Time/Quantity | Description |
|---|
| decline sit-ups | 30 | decline bench |
| chest press | 15 | dumbbells |
| lat pull-down | 15 | cable machine |
| ------------- Repeat all of above ------------- |
| mountainclimbers | 60 seconds | |
| squats | 4 | Holding a barbell, perform 5 full squats. then perform 5 in the bottom half (go down but only come up halfway). |
| bicep 21's | | Holding barbell, let arms hang in front of you. Lift only to elbow height (90°) 7 times. Bring up to chest, then down halfway (90°) 7 times. Bring up to chest, then all the way down. Lift all the way to chest (180°) 7 times. |
| ------------- Repeat all of above ------------- |
| pop-up squats | 60 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. |
| tri rope pull-down | 20 | cable machine |
| ------------- Repeat all of above ------------- |
| decline sit-ups | 20 | decline bench |
|