Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises.  Complete all 8 rounds before moving to the next exercise.

KB swings 25/35
elliptical 10/12 (speed 65+)
rope jump (double unders preferred)
lat pull downs 6/10
spin bike sprints
snaking pushups

Post total reps for KB swings & rope jumps, distance for row & ellipse to comments.

Workout Notes: 

  • What changed? I added a squat to make it more of a balanced workout. Also, I alternated the lifting exercises with the cardios.
  • There will only be a :30 sec transition time between exercises. 
  • Play with the weight on the lat pull down. Don't be stuck on the suggested numbers. I usually do pretty well with 10-11. Most female vets do well with 6-7.
  • Also, did you know, on the lat pull down, that if you have one weight stack on 7 and the other on 8 you are doing 7 1/2. Yep, it's a tweener. Now you know.   
  • If no lat pull down - jumping pullups
  • If no elliptical - mountain climbers
  • if no spin bike - box jumps 

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