The Workout :
Complete all five exercises as a circuit. Rest 60 seconds after the fifth exercise, then repeat for a total of five rounds.
1. Moving Jump Squat
45 secs: as many as you can
Glutes, hip stabilizers, hamstrings, quads, hip flexors, abdominals, calves and intrinsic foot muscles
SET UP: Stand with feet shoulder width apart. Lower into a deep squat. Keep your core tight and chest lifted. ACTION: Jump up and forward as far as you can. Lower immediately back into the squat as you land. Repeat without stopping, changing directions if needed.
2. Tricep Push-ups
45 secs: as many as you can
Triceps, pectorals, anterior deltoids, biceps, abdominals
SET UP: Begin in a push-up position, but with hands placed close together under your chest.
ACTION: Bend arms to lower towards the ground. Go as low as you can, then push back up until arms are extended.
3. Renegade Row
30 secs: as many as you can; then switch sides
Latissimus dorsi, trapezius, rhomboids, teres major & minor, erector spinae, posterior delts, biceps, triceps, core, glutes, hamstrings, quads
SET UP: Get into a plank position with a dumbbell in each hand placed between your chest and shoulders. Place your feet shoulder-width apart and contract your core for support.
ACTION: Push off your right foot and jump straight up, at the same time, driving your left knee up towards the ceiling. Switch your arms as you come up for momentum. As you land, come right back down into the kneeling position with knee on the ground. Repeat all reps on one side and then switch.
4. Side Plank with hip dip
30 secs: as many as you can
Deltoids, rotator cuff, obliques, lower back and glutes
SET UP: Get into a side plank with supporting arm extended and opposite arm straight up towards the ceiling. ACTION: Drop right hip towards the ground using control, but do not touch down. Squeeze your obliques to come back up to the start position. Lift the top leg, hold and lower. Repeat until time is up. Switch sides.
5. Cross-body Mountain Climber
45 secs: as many as you can
Abdominals, obliques, deltoids and hip flexors.
SET UP: Get into a push up position. Make sure to maintain a neutral spine throughout the entire exercise.
ACTION: Pull one knee in towards the opposite elbow, place back in line with the other foot and repeat on the other side. Continue alternating sides.
