1 High Intensity
2 Upper
3 Mid-Section
4 Lower
Burpee
Plank up-down
Plank hold
Walking lunge
Star Jumps
Standard press-up
Side plank hold
Forward lunge
Jumping lunge
Walking press-up
Spiderman plank
Side lunge
Squat jump
T press-up
Reverse plank
Reverse lunge
Butt kick
Spiderman press-up
Side oblique crunch
Single leg front to back lunge
High knees
Staggered press-up
Side oblique leg raise
Single leg lunge on stair or bench
Up Down
Wide grip press-up
Oblique core crunch
Curtsy lunge
Frog jump
Negative press-up
V-up
Lunge pulses
Box or stair jump
One foot elevated
Single leg crunches
Wide sumo squat
press-up Mountain climber
Hindu press-up
Superman
Fire Hydrants
Star jump
Incline press-up
X-Body mountain
Squat with side leg
Climbers
raise
Vacuum
Squat pulses
Bear crawl
Feet elevated pressup
Tuck jump
X-Thumb press-up
Row the boat crunch
Single leg squat
Lateral jump
Tricep bench dip
Lying leg raise
Wall sit
High kick
Elevated tricep bench
Bicycle abs
Straight leg lift
dip Leopard crawl (army)
Handstand hold
Scissor kicks
Donkey kickbacks
Side-to-side jump
Shoulder circles
Reverse Crunch
Inner thigh lift
Forward backward
Lateral raise
Butterfly sit-up
Outer thigh lift
Skaters
Pike shoulder press
Russian twist
Butt Drops
Quick feet
Pull-up
Lying windmills
Single leg deadlift
Plank jack
Jumping pull-ups
Low belly double leg
Hip Thrusts
jump
reach
Š G.I. Joe Personal Training 2015.
Plank side jump
Straight arm shoulder
Standing crunches
raise
Standing hamstring curl
Squat Thrusts
Air boxing
Lying leg circles
Bridge hold
Power skip
Plank up-down
Supine twist
Single leg bridge
Alternate leg
Standard push-up
Plank hold
Calf raise
Walking push-up
Reverse Crunch
Walking lunge
bounding Bastards
How to Use This For Beginners: Chose 1 exercise from column 2, 3 & 4 complete 30sec on each back to back then rest for 60sec. For those in Training: Chose 1 exercise from column 2/3, 1 & 4 complete 30sec on each back to back then rest for 60sec. For Advanced: Chose 1 exercise from column 2, 1, 4 & 1 complete 30sec on each back to back then rest for 60sec For Crazy: Chose 1 exercise from column 2, one from column 1 and another from column 1, complete 30sec on each back to back then rest for 30sec.
*You can try any of the above, I’d suggest you find one approach you can do for 15minutes before advancing.
To make it harder/more taxing you can do one lower-high intensity-one lower for 30sec then rest 30sec and repeat.
The best thing to do is get creative; chose exercises that will need you to push hard on. It is down to you to work hard…
Examples Squats - Sprint on spot - Lunges (30sec on each, followed by 60sec rest. Repeat for 15minutes) Jumping Lunge - Press up - Plank Jacks (30sec on each, followed by 30sec rest. Repeat 7 times)
© G.I. Joe Personal Training 2015.