Jog on spot
Air squat
High knees
Press-ups + any dynamic stretches
Equipment: Mat, stopwatch, and any dumbbells from 1-5 kg. All movements can be progressed and degreased using weights or body weight for the desired level.
Round 1 – 40 seconds, 10 seconds rest between exercises + Round 2 – 30 seconds no rest.
Squats
Reverse lunges
Press-ups
Bicep curl
Tricep extension
Crunch
Plank
Round 3 – 40 seconds – 10 seconds rest between exercises OPTION OF 4TH ROUND 30 seconds work time.
Squat + press
Curtsy lunge
Shoulder press
Side lateral raise
Front lateral raise
Heel taps
Plank jacks
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