After a 10-minute warmup…
Complete 3 rounds:
Pushups – 4 x :20/:10 then rest 2:00
DB swing – 4 x :20/:10 then rest 2:00
Plank – 4 x :20/:10 then rest 2:00
So, you’ll do your 4 sets of pushups (that’s 20 seconds work/ 10 seconds rest) then rest a full 2 minutes. Move to DB swing, complete that exercise and move to Plank. After that, complete two more full rounds. The pushups get pretty brutal…
Finish with a 10-minute warm down jog or dynamic stretching.
Burpees are tough by themselves. Add some weight and you’re talking about a fun workout, baby! This workout includes: sumo burpees, snatch burpees, and suitcase burpees. I used 75# and 50# DBs.
You’ll complete 7 rounds at each exercise before moving on to the next. 30s on 30s off, with 2 minutes rest between exercises.