Do this workout with your own pace. Take rests, when you need. They are individual. Start doing the exercises in the most difficult way and when you can’t do anymore reps, modify to easier way.
If you work out for a long time and don’t see the results you want, be careful with the food you eat. If you want, try to count calories.
If workouts are something new for you, first try the 90 day challenge level 2. After it, try the level 2 of the weekly programs or you can jump to level 3.
If this workout is too challenging for you, try the easier version.
Do 50 reps of each exercises and after that go to the next exercise. Start with the hardest version of the exercise and when you can’t do anymore reps, modify to the easier version. Rests are individual. The reps are more than 650, if we count hammer curl, overhead press and kick back separately. Then we add 150 more reps 🙂 and the result is 800.
1. Squat – jump up on LEFT leg
2. Push up
3. Squat – jump up on RIGHT leg
4. Row RIGHT side
5. Abs – pull rope – doubles
6. Row LEFT side
7. Burpee without push up
8. Jumping jacks + scissors
9. High-low plank
10. LEFT leg side raise
11. LEFT leg reverse lunge + hammer curl + overhead press
12. RIGHT leg side raise
13. RIGHT leg reverse lunge + kick back
Which exercise did challenge you most?
I was breathless during the burpees.