This is an intense workout designed to challenge and push you to your max. This is a great way to test yourself and see if you can make it throught this one. We are also using active recovery to make just a little bit tougher. For your active recovery you jog, jump rope or anything to keep moving. This should be a moderate pace and allow you to catch your breath. You can subsitute the active recovery for a regular rest round to make this easier if you need to. We are going to do 10 rounds, starting with 1 exercise for 1 minute and adding a new exercise and 1 minute more each new round. For example, round 1: 1 minute of Box Jumps, 1 minute Active Recovery. Round 2: 1 minute of Box Jumps, 1 minute Kettlebell Swings (2 minutes total) and 1 minute Active Recovery. Our final round will be 10 exercises, 1 minute each (10 minutes total) and 1 minute active recovery. Here you go, give it a shot and see how many rounds you can make it through…
Round 1: 1 exercise for 1 minute, 1 minute Active Recovery.
1 Minute of Box Jumps.
1 Minute Active Recovery.
Round 2: 2 exercises for 1 minute each, 1 minute Active Recovery.
1 Minute of Box Jumps.
1 Minute of Kettlebell Swings.
1 Minute Active Recovery.
Round 3: 3 exercises for 1 minute each, 1 minute Active Recovery.
1 Minute of Box Jumps.
1 Minute of Kettlebell Swings.
1 Minute of Jumping Jacks.
1 Minute Active Recovery.
Round 4: 4 exercises for 1 minute each, 1 minute Active Recovery.
1 Minute of Box Jumps.
1 Minute of Kettlebell Swings.
1 Minute of Jumping Jacks.
1 Minute of Pull Ups
1 Minute Active Recovery.
Round 5: 5 exercises for 1 minute each, 1 minute Active Recovery.
1 Minute of Box Jumps.
1 Minute of Kettlebell Swings.
1 Minute of Jumping Jacks.
1 Minute of Pull Ups
1 Minute of Dips.
1 Minute Active Recovery.
Round 6: 6 exercises for 1 minute each, 1 minute Active Recovery.
1 Minute of Box Jumps.
1 Minute of Kettlebell Swings.
1 Minute of Jumping Jacks.
1 Minute of Pull Ups
1 Minute of Dips.
1 Minute of Push Ups.
1 Minute Active Recovery.
Round 7: 7 exercises for 1 minute each, 1 minute Active Recovery.
1 Minute of Box Jumps.
1 Minute of Kettlebell Swings.
1 Minute of Jumping Jacks.
1 Minute of Pull Ups
1 Minute of Dips.
1 Minute of Push Ups.
1 Minute of Biceps Curls.
1 Minute Active Recovery.
Round 8: 8 exercises for 1 minute each, 1 minute Active Recovery.
1 Minute of Box Jumps.
1 Minute of Kettlebell Swings.
1 Minute of Jumping Jacks.
1 Minute of Pull Ups
1 Minute of Dips.
1 Minute of Push Ups.
1 Minute of Biceps Curls.
1 Minute of Burpees.
1 Minute Active Recovery.
Round 9: 9 exercises for 1 minute each, 1 minute Active Recovery.
1 Minute of Box Jumps.
1 Minute of Kettlebell Swings.
1 Minute of Jumping Jacks.
1 Minute of Pull Ups
1 Minute of Dips.
1 Minute of Push Ups.
1 Minute of Biceps Curls.
1 Minute of Burpees.
1 Minute of Sit Ups
1 Minute Active Recovery.
Round 10: 10 exercises for 1 minute each, 1 minute Active Recovery.
1 Minute of Box Jumps.
1 Minute of Kettlebell Swings.
1 Minute of Jumping Jacks.
1 Minute of Pull Ups
1 Minute of Dips.
1 Minute of Push Ups.
1 Minute of Biceps Curls.
1 Minute of Burpees.
1 Minute of Sit Ups.
1 Minute of Hip Bridges.
1 Minute Active Recovery.
You made it! Great job, make sure to post to facebook and fitnessdojo.org and tell us how you did.
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