This workout consists of 12 different exercises that are put into 6 supersets. This means that 2 exercises are seen as one “block” and will be performed back to back. The first 3 supersets are focusing on strength, while the last 3 supersets are focusing on conditioning.
In the strength part, each exercise will be performed for a certain amount of reps (or time) and each superset will be done two times. In the conditioning part, each exercise will be performed for 20 seconds and each superset will also be done two times before moving on to the next.
For example: After finishing A1 you will go straight into A2, then you will have 30 seconds of rest. After that you will repeat A1 and A2 before moving on to B.
Note: The first video (“WarmUp”) includes a quick warm up. You can start with that or you can also do your own warm up.
A1) Squats 3-0-0 → 10 reps
A2) Push ups → 10 reps or just as many as you can do
B1) Split Squats 3-0-0 → 5 reps per leg
B2) Plank → 30 sec
C1) Lateral Lunges → 5 reps per leg
C2) Side Plank → 30 sec (1. time one side, 2. time other side)
Lateral Lunges and Side Plank Video
A1) Squat Jumps
A2) Quick Feet
Squat Jumps and Quick Feet Video
B1) Split Squat Jumps
B2) Lateral Shuffles
Split Squat Jumps and Lateral Shuffles Video
C1) Jumping Jacks
C2) High Knees