Bodyweight
Beginner
10 min
TABATA (20 sec work, 10 sec rest)
3 Stations
Station 1
1. Single Leg RDL
2. Handstand Hold
15 min
Handstands & Burpees
10 sec Handstand Hold
Then
5 Burpees
Rest for the remainder of the min
Add 2 seconds to the Handstand Hold after each min
Do a High Front Plank if you cannot do a Handstand
20 min
Circuit (As Fast As Possible)
5 Rounds
Butterfly Sit-ups - 25
High Plank Toe Touches - 20
Criss Cross Flor Touch - 15
KB French Press - 10
Pull-ups/Hang - 5/30 sec
25 min
Advanced
20 min
25 min
30 min
40 min
Kettle Bell
Beginner
10 min
TABATA (20 sec work, 10 sec rest)
3 Stations
Station 1
1. Single Leg RDL
2. Handstand Hold
15 min
Handstands & Burpees
10 sec Handstand Hold
Then
5 Burpees
Rest for the remainder of the min
Add 2 seconds to the Handstand Hold after each min
Do a High Front Plank if you cannot do a Handstand
20 min
Circuit (As Fast As Possible)
5 Rounds
Butterfly Sit-ups - 25
High Plank Toe Touches - 20
Criss Cross Flor Touch - 15
KB French Press - 10
Pull-ups/Hang - 5/30 sec
25 min
Advanced
20 min
25 min
30 min
40 min
Kettle Bell & Pull-up Bar
Kettle Bell
Kettle Bell & Pull-up Bar
Beginner
10 min
TABATA (20 sec work, 10 sec rest)
3 Stations
Station 1
1. Single Leg RDL
2. Handstand Hold
15 min
Handstands & Burpees
10 sec Handstand Hold
Then
5 Burpees
Rest for the remainder of the min
Add 2 seconds to the Handstand Hold after each min
Do a High Front Plank if you cannot do a Handstand
20 min
Circuit (As Fast As Possible)
5 Rounds
Butterfly Sit-ups - 25
High Plank Toe Touches - 20
Criss Cross Flor Touch - 15
KB French Press - 10
Pull-ups/Hang - 5/30 sec