3 minutes jogging followed by 1-minute of jumping rope. Remember, give every ounce of effort for the 1-minute intervals. Repeat the circuit 4 more times for a total of 5 rounds. No resting!
Whole Body Circuit
I did 15 Flat Dumbbell Chest Presses, 15 Pull-ups, 15 Front Squats. For beginner and intermediate lifters, I would recommend:
15 Push-ups - try to do these on your toes. Drop to knees if need be.
15 Inverted Rows
15 Goblet Squats
Perform all three moves back-to-back with no rest. Take a 2-minute water break after completing the circuit and then repeat 2 more times for a total of 3 rounds.
20 Crunches - keep arms extended in front of your shoulder like you are trying to touch the ceiling.
20 Figure 4s - perform 10 reps on each side. These are a great move for the obliques!
20 Skywalkers - extend legs at a 90-degree angle. Keep heels and toes glued together. Flex toes down toward face. Extend arms in front of shoulders. Crunch up and try to touch your toes. Do these nice and slow - no rushing!
(If you don’t understand any of these moves, just go on YouTube and look them up! Thanks to my personal trainer friend David for creating this workout for us POPsters!)