:90 sec 1 leg elliptical R 6/8
:30 sec rest
:90 sec 1 leg pedaling R (circles)
:30 sec rest
:90 sec 1 leg rowing R
:30 sec rest
:90 sec high knee step-ups R (15" box)
:30 sec rest

Repeat entire sequence with L before moving on.

:90 sec 1 arm ellipse R 3/5
:30 sec rest
:90 s  spinning curl-ups R 10/15
:30 sec rest
:90 sec twist pulls R M/H
:30 sec rest
:90 sec burpee snatches 25/35 R
:30 sec rest

Repeat entire sequence with L

Post "DONE" to comments. 

Daily Extras -

200 stab crunches (feet up)
100 tick-tocks R 25/35
100 tick-tocks L 25/35

Workout Notes: 

  1. You'll get from this workout, exactly what you put into it. 

  2. :30 sec is a LONG rest. Make use of it by getting set up for the next mvmt.

  3. I wouldn't worry too much about adjusting the bike seat. Just leave it all the way down. Yes, it'll be harder on your legs, but that's, kind of, the point!

  4. Keep speed of elliptical between 65-75.

  5. If no elliptical for single legs ... do single leg walking lunges for equal time. It looks like THIS sans biceps curl.

  6. If no bike for 1 leg pedaling ... do SLS2S raw.

  7. If no rowers for 1 leg rowing ... Dammit, get a rower! In the mean time do glute step ups

  8. Keep the speed of your elliptical between 65-75.

  9. If you don't put your whole body into that ellipse for 1 arm elipse, it'll be hard to keep the speed up. Note how much Shmoopy is using her hips and shoulders.

  10. We suggest lighter weights for the spinning curl-ups (bis to OH). :90s is a LONG time. 

  11. Better Twist Pull

  12. Those burpee snatches can be awkward if you don't burpee over the top. Note KB placement as Kitty does her burpee. Gents, as you do this, please try not to put a dent in my KBs. 

  13. No elliptical ... do twist punches M/H. 

  14. No bikes ... do curl-ups while running. Lemon style.

Weighted planks at  Venafi .

Weighted planks at Venafi.