Wears out the legs and escalates HR, then upper body weights.
Perform all exercises with minimal rest.
| Exercise | Time/Quantity | Description |
|---|
| step up up/down down | 60 seconds | step bench |
| pulse squats | 90 seconds | Stand sideways on a step bench set at lowest height. Go into a squat. Step one foot to floor, still in squat. Come up halfway 3 times, in a pulsing motion. Bring foot back to bench, then step off other side, and repeat. Never come up out of partial squat. |
| step up up/down down | 90 seconds | step bench |
| knee repeater | 30 each side | Stand with one foot on 1' stool, other on floor next to stool. Bring knee of lower leg up, then back to floor with toes. |
| decline chest press | 15 each side | Adjust arms on cable machine up with very slight angle out (enough so cable clears your body when you press). Stand facing away from machine. Pull one hand down and in front of you, at angle down to floor. Do 15 one side, then 15 other side. |
| cobra | 15 | Adjust arms on cable machine up and angling out. Stand facing machine. Reach up and grab opposite handle, so forearms are crossed in front of you. Pull down from middle of upper back. |
| hammer curl | 15 each side | dumbbell |
| shoulder press | 15 | dumbbell |
| tricep extension | 15 | barbell on bench |
| ------------- Repeat starting with decline chest press ------------- |
|