High Intensity Continuous Training

30 Sec Work/5 Sec Transition (7 Min)
-Snatch
-High Knees
-Plank Rows
-Burpees
-Squat to Press
-Heisman
-Push-ups
-Pop Squats
-Rev.Lunge to Bicep Curl
-Skaters
-Plank Up Downs
-Pogo Hop Tucks

*Do this workout 1x with a warmup & cool down, when you only have 15 min.

*Complete 3x with a 1 min rest between rounds and then finish with the following core blast, for a perfect total body 30 Min workout.

*If you are like me, do 2 rounds, then Core Blast #1, then 2 more rounds and end with Core Blast #2! This is a full hour long workout with warm up & cool down.

Core Blast #1
20/15/10/5 Reps
Bicycle Twist/s
*100m Sprint

Core Blast #2
20/15/10/5 Reps
Double Crunch
*100m Sprint

Complete 20 Reps, run…15 Reps, run…10 Reps, run…5 Reps, run!