We did this workout at camp on Wednesday and everyone “loved” (using term loosely!) it so here it is. I dont have all the videos up, but many can be found on my youtube page.
You will need to be warm when you start, and have the following equipment ready.
Interval Timer
Free Weights
Mat
Set your timer for 30 seconds work, 10 seconds rest and move on.
Round 1
walking lunges with weight
one arm snake RT (sub 2 arm snake)
korean jumping jacks
one arm snake LT (sub 2 arm snake)
walking lunges with weight
bicycle sit ups
korean jumping jacks
diamond runner push up
walking lunges with weight
double toe touch leg raise
korean jumping jacks
kettle bell swing
walking lunges with weight
navy seal ups
korean jumping jacks
deadlift rows
walking lunges with weight
burpees
korean jumping jacks
mountain climbers
walking lunges with weight
sumo hi pull
Rest for 1 minute or jog for 5 minutes
Round 2
prisoner squats
one arm snake RT (sub 2 arm snake)
bobbing mini squat with weights
one arm snake LT (sub 2 arm snake)
prisoner squats
bicycle sit ups
bobbing mini squat with weights
diamond runner push up
prisoner squats
double toe touch leg raise
bobbing mini squat with weights
kettle bell swing
prisoner squats
navy seal ups
bobbing mini squat with weights
deadlift rows
prisoner squats
burpees
bobbing mini squat with weights
mountain climbers
prisoner squats
sumo hi pull
Good luck, and again, check the youtube page for tutorials!