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Sculpt 9/22

Timer Duration: 32:50 Rollover intervals for more details.

Exercises:
  • Warm Up
  • Tabata: Hollow Rock/hold (1/4)
  • Recover
  • Hr Burpee (1/4)
  • Hollow Hold (2/4)
  • Hr Burpee (2/4)
  • Hollow (3/4)
  • Hr Burpee (3/4)
  • Hollow (4/4)
  • Hr Burpee 4/4)
  • Recover (moving Into Lower Body Sculpt)
  • Sumo Squat X2 Pulse/x2 Jump/side,side (1/4)
  • Prisoner Get Ups (2/4)
  • Lunge Pulses (switch 1/2) 3/4
  • X3 Squat Pulses + X2 180 Squat Jumps (4/4) (recover Next)
  • Recover (core Next)
  • Micro Crunch To Twist (1/4)
  • X2 Froggers +x4 Mt Climbers (2/4)
  • Forearm Plank Hold (3/4)
  • Flutter Kicks (4/4) Recover Next + Repeat
  • Recover (upper Body Sculpt Next-- On Mat)
  • Superhuman (arms/legs,2gether) (1/3) No Repeat
  • Pu To Shoulder Tap X2 (2/3)
  • Tricep Dip To Reach (3/3)
  • Arm Sculpt (then Recover)
  • Recover (cardio Burst Next)
  • Sprint W/ Arms (follow Me)
  • Squat Touch Down + 2 Hops (active Recov)
  • Add On /jackx2/airjackx2 (recov Next)
  • Recover (finish How We Started, 4 Tabata Rnds)
  • Cool Down
  • Warm Up 5:00
  • TABATA: Hollow Rock/Hold (1/4) 0:20
  • Recover 0:10
  • HR Burpee (1/4) 0:20
  • Recover 0:10
  • Hollow Hold (2/4) 0:20
  • Recover 0:10
  • HR Burpee (2/4) 0:20
  • Recover 0:10
  • Hollow (3/4) 0:20
  • Recover 0:10
  • HR Burpee (3/4) 0:20
  • Recover 0:10
  • Hollow (4/4) 0:20
  • Recover 0:10
  • HR Burpee 4/4) 0:20
  • Recover (Moving into Lower Body Sculpt) 0:45
  • Sumo Squat x2 pulse/x2 jump/side,side (1/4) 1:00
  • Prisoner Get Ups (2/4) 1:00
  • Lunge Pulses (switch 1/2) 3/4 1:00
  • x3 squat pulses + x2 180 squat jumps (4/4) (Recover Next) 1:00
  • Recover (Core Next) 0:45
  • Micro Crunch to Twist (1/4) 1:00
  • x2 froggers +x4 mt climbers (2/4) 1:00
  • Forearm Plank Hold (3/4) 1:00
  • Flutter Kicks (4/4) Recover next + repeat 1:00
  • Recover (Upper Body Sculpt next-- on mat) 0:45
  • Superhuman (arms/legs,2gether) (1/3) NO REPEAT 1:00
  • PU to Shoulder tap x2 (2/3) 1:00
  • Tricep Dip to Reach (3/3) 1:00
  • Arm Sculpt (then recover) 5:00
  • Recover (cardio burst next) 0:45
  • Sprint w/ arms (follow me) 1:00
  • Squat touch down + 2 hops (active recov) 0:30
  • ADD ON /Jackx2/Airjackx2 (recov next) 0:45
  • Recover (finish how we started, 4 tabata rnds) 0:45
  • Cool Down 2:00

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