Full body: strength and controlled cardio
15 Exercises
Intro
Required equipment
Standard
Warm-up
Use a moderate pace to gradually raise body temperature; replace with non-jumping lateral steps if the impact is uncomfortable. Read more Read less
Use a moderate pace to gradually raise body temperature; replace with non-jumping lateral steps if the impact is uncomfortable.
30 seconds - 45 seconds
Push the hips back and keep the supporting foot stable to prepare for frontal-plane movement.
8 - 10 Repetitions
Prepare the shoulder blades before pressing movements while keeping the elbows straight and the core braced.
8 - 12 Repetitions
Reinforce the hip-hinge pattern with a controlled range of motion before the lower-body movements.
10 - 12 Repetitions
Standard
Main
Keep the elbows close to the body without forcing an excessively narrow hand position. If you cannot reach the lower end of the range with clean form, use the knee-supported variation; if the top of the range is stable, slow the descent or add a pause. Read more Read less
Keep the elbows close to the body without forcing an excessively narrow hand position. If you cannot reach the lower end of the range with clean form, use the knee-supported variation; if the top of the range is stable, slow the descent or add a pause.
Set
1: 8 - 14 Repetitions
Rest time : 1 minute
Set
2: 8 - 14 Repetitions
Rest time : 1 minute
Set
3: 8 - 14 Repetitions
Rest time : 45 seconds
Emphasize scapular retraction to give the back a meaningful role in the session despite the lack of pulling equipment. Progress with pauses and tempo before increasing the range of motion. Read more Read less
Emphasize scapular retraction to give the back a meaningful role in the session despite the lack of pulling equipment. Progress with pauses and tempo before increasing the range of motion.
Set
1: 10 - 18 Repetitions
Rest time : 1 minute
Set
2: 10 - 18 Repetitions
Rest time : 1 minute
Set
3: 10 - 18 Repetitions
Rest time : 45 seconds
Maintain a stable movement path and a range of motion that allows full control. Once the top of the target range is mastered, add a pause at the bottom or slow the descent instead of adding jumps. Read more Read less
Maintain a stable movement path and a range of motion that allows full control. Once the top of the target range is mastered, add a pause at the bottom or slow the descent instead of adding jumps.
Set
1: 8 - 14 Repetitions
Rest time : 1 minute
Set
2: 8 - 14 Repetitions
Rest time : 1 minute
Set
3: 8 - 14 Repetitions
Rest time : 45 seconds
Keep the pelvis level and finish the movement with the glute of the supporting leg. Return to the bilateral Glute Bridge if the pelvis rotates; then progress with a pause at the top and greater range of motion. Read more Read less
Keep the pelvis level and finish the movement with the glute of the supporting leg. Return to the bilateral Glute Bridge if the pelvis rotates; then progress with a pause at the top and greater range of motion.
Set
1: 8 - 15 Repetitions
Rest time : 45 seconds
Set
2: 8 - 15 Repetitions
Rest time : 45 seconds
Set
3: 8 - 15 Repetitions
Rest time : 30 seconds
Keep the pelvis neutral and stop the set as soon as the lower back begins to sag. Progress by increasing duration, then by using a longer lever or a more challenging variation without sacrificing position. Read more Read less
Keep the pelvis neutral and stop the set as soon as the lower back begins to sag. Progress by increasing duration, then by using a longer lever or a more challenging variation without sacrificing position.
Set
1: 30 seconds - 50 seconds
Rest time : 45 seconds
Set
2: 30 seconds - 50 seconds
Rest time : 45 seconds
Set
3: 30 seconds - 50 seconds
Circuit
3 rounds
Main
Do each exercise one after another. When you finish the list, rest then start again.
Keep the shoulders over the hands and use a brisk but controlled pace. Progress first through duration and consistency, not impact. Read more Read less
Keep the shoulders over the hands and use a brisk but controlled pace. Progress first through duration and consistency, not impact.
Round
1: 25 seconds - 40 seconds
Round
2: 25 seconds - 40 seconds
Round
3: 25 seconds - 40 seconds
Chain without rest
Maintain a controlled pace. Reduce impact by switching to a fast high-knee march if technique or joint comfort deteriorates. Read more Read less
Maintain a controlled pace. Reduce impact by switching to a fast high-knee march if technique or joint comfort deteriorates.
Round
1: 20 seconds - 35 seconds
Round
2: 20 seconds - 35 seconds
Round
3: 20 seconds - 35 seconds
Chain without rest
Stay light on your feet. If impact becomes limiting after the strength work, use a non-jumping version with lateral steps. Read more Read less
Stay light on your feet. If impact becomes limiting after the strength work, use a non-jumping version with lateral steps.
Round
1: 25 seconds - 40 seconds
Rest time : 1 minute
Round
2: 25 seconds - 40 seconds
Rest time : 1 minute
Round
3: 25 seconds - 40 seconds
Rest time : 1 minute
1 minute rest between each round
Repeat 3 times
1 minute rest
Standard
Cool-down
Gently stretch the front of the hip after split squats without increasing the lower-back arch.
20 seconds - 30 seconds
Use a gentle stretch after push-ups without forcing the shoulder into rotation.
20 seconds - 30 seconds
Maintain moderate tension to cool down after posterior-chain work.
20 seconds - 30 seconds
This workout is part of a complete program.
View program