1. WARM UP
- 30” Butt Kick Run
- 30” High Knee Run
- 50 Jumping Jacks
2. THE ACTUAL THING
- 15 Blast Off Push Ups
- 30T Jumping Bear Shoulder Taps
- 15 Squat Burpee Chest to Floor Jump
- 12T Alternating Archer Push Ups
- 20T Alternating Spider Hovers
- 45” Speed Jacks * 12 Press Ups
- 15 Squat Burpee Air Jack
- 25 Pull Downs
- 25 Bent Over Angels
- 30” Free Fall Pose
- 12T Renegade Push Ups
- 10 Breaths Hundreds (SOLID ARMS)
- 1’ Reverse Plank (PALMS)
- 5e Staggered Push Ups
- 20 Reverse Angels
- 30”e Single Arms Plank
- 30” Superman Hold
3. DROP SET (-15”)
- 45” Mountain Climbers
- 45” Extended Plank
🔥 IMPORTANT TIPS:
R: Right, L: Left, T: count your repetitions in total – each time one hand/leg moves, you count 1 rep, e: count your repetitions per hand/leg – each time one hand/leg moves, you’ve done half a rep
DROP SET
This type of workout means that you drop your reps/the time spent on each exercise in each set, for as many/much stated in the workout plan, till you reach 0! In today’s workout, you reduce in every set the time spent on each of these exercises by 15”!
In the COMMENT SECTION, write down your score in sets! YOU CAN DO IT! 
1. In the end, add a cooling down part of 1’30” slow tempo low skipping 
2. ALWAYS add static stretching by the end of your workouts for ALL muscle groups 
3. To make things more difficult (except for the parts I’ve already added options to increase the level of difficulty) execute more SLOWLY or even try to keep the TEMPO 2:1 (2 for the eccentric part & 1 for the concentric part) 
4. REST between each exercise for as long as you need to drop your heart rate a bit and feel ready to keep on, but REMEMBER that your aim is to execute the whole workout AS SOON AS POSSIBLE 
5. Don’t hesitate to send me a DM for additional clarification 
HAVE FUN WORKING OUT AT HOME! 
These workouts SHOULD NOT be done by people who have ZERO EXPERIENCE in working out, because in this case it’s necessary to have a professional helping you out IN PERSON!