HWS 21 - 3 minute Rounds of Brutality

Sweaty craziness is an absolute addictive heart pumping pleasure. What can I say?

Complete 10 rounds. Each round is 3 minutes long, where you complete as many sets of the exercises as you can. 

After each round do 30 seconds of rest.

Round 1 = 3 minutes to repeat 10 Elevated Lunge Jumps (on each leg jump up and down on the forward leg)

 Then do 2 Half Burpee Tuck Jumps (dropping down to plank then jumping feet back up to hands to 

stand up and jump up as high as possible while bringing your knees up to hip level = one rep)

Then 30 seconds of rest

Round 2 = 3 minutes to repeat 10 Two Plank Jacks +

One Feet Clap (is the same as plank jacks except when your feet come together they come together 

in the air - like in the middle picture below) then

5 Lunge Jumps each side 

Then 30 sec. rest

Round 3 = 10 Elevated Pike Press

+ 20 Side Crunches on each side

 Or moody it by bending your knees as you raise your legs off the ground 

30 second rest

Round 4 = 2 Squat Jumps

+ 2 Lunges then

10 Crunch

+ Toe Touch

30 second rest

Round 5 = 4 Elevated push Up Knee Ins

+ 4 Half Burpee

with 2 Plank Jacks

30 second rest

Round 6 = 20 Side Crunches each side

+ 10 Jack Squats

30 second rest

Round 7 = 3 Squat Jumps

+ 1 Tuck Jump then

10 Two Plank Jacks + 

One Feet Clap (is the same as plank jacks except when your feet come together they come together 

in the air - like in the middle picture below) then

30 second rest

Round 8 = 3 One-Legged Pike Press

+ 3 One-Legged Jump Squat

30 second rest

Round 9 = 8 Mountain Climbers

+ 8 Alternating One-Legged V-Ups

30 second rest

Round 10 = 4 Two Lunge Jumps

+ Two Squat Jumps then

20 Side Crunches each side