Good mix of plyometrics and weights. Who knew jumping a few inches was so hard?
Perform all exercises with minimal rest.
| Exercise | Time/Quantity | Description |
|---|
| step up/down | 60 seconds | Set up step bench on lowest height. Step up with one foot, up with other foot, then down one foot, down other foot. |
| step up/down squat | 60 seconds | Step up, up, down, down, then squat. Repeat. |
| Jump up/down squat | 60 seconds | Jump up on bench, squat, jump down, squat. |
| chest press | 15 | Set cable arms just above shoulders. Stand facing away from machine. Press one side 15 times, then other side. |
| lat pull-down | 15 | Seated on cable machine. |
| tri rope pull-down | 20 | cable machine |
| bi rope pull-up | 15 | cable machine |
| ------------- Repeat all of above ------------- |
| abs reach up | 30 | Perform a crunch as usual, but reaching hands holding a medicine ball towards ceiling. |
| abs side to side | 90 seconds | Crunch position holding a medicine ball. Tap the medicine ball on floor on one side, then other. Repeat. |
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