From the list below, pick an exercise from each category and perform each exercise in the order of the categories listed.
Beginner program-
One exercise from each performed for 1 minute in duration with 1 minute rest between exercises for 1-3 rounds.
Intermediate program
Two exercises from each performed for 2 minutes in duration with 45 seconds between exercises for 2-4 rounds.
Advanced program
Three exercises from each performed for 3 minutes in duration with 15-30 seconds between exercises for 3-6 rounds.
A.Lower
Squat, Overhead*, Box Squats
Lunge (side, forward, backward, 45,crossover)
Split Jump
Compass Jumps
Vertical Jumps
Ice Skaters
Step Ups
Wall Squats
Double/Single Leg Bridge
Airplanes
Squat to chest press*
Sots press*
Bosu lunge*(forward/backward)
RDL/SRDL*
B.Upper
Push-Ups (pike/diamond/wide/staggered/pliometricSB*)
Pull Ups *(lateral movement/under over grip/stayup switch/towel)
Chin-Ups*
Inverted Rows* (under over grip/towel)
Renegade Rows*
Chair Dips
Plank Get-Ups
Handstand
Back Bridge
Supine triceps extension with flutter kick*
Supine chest press with reverse crunch*
Walk out to staggered push up
C.Trunk
Supermans
Cobra
Quadraped (Standard/Modified)
Wood Chops* (horizontal/high to low, low to high)
Plank (iso-hold/movment)
Side Plank (iso-hold/movment)
Russian Twist (standard/foot raised/feet raised)
Jack Knifes
Leg Lifts (circles-inside/outside)
SB pike*
SB pike to crunch*
Sit through
Barbell trunk twist*
SB plank*
SB knee ins*
Push up with underside reach to twist
D.Metabolic
Run
Bike
Row
Rope Jump
Jumping Jacks
Mountain Climbers
High Knees
Tuck Jumps
Butt Kicks
Burpees
Ice Skaters
Split Jumps
"SB" = Stability Ball
"RDL/SLDL = Romainian deadlift/single leg deadlift
