BODYWEIGHT THREE

21-18-15-12-9-6-3
Burpees
Leg raises

21-18-15-12-9-6-3
Press ups
Overhead squats

2 min high knee jog/skipping
30 squats jumps
x 5

Standards:

Perform 21 reps of the two exercises, then 18, then 15 and so on and so forth.

When you finish the first couplet move on to the second and work through it in the same way.

When you finish the ladders move on to 2 minutes of high knee jogging or skipping (if you have a rope) straight into 30 squat jumps. Repeat 5 times as quick as you can with minimal rest!

Burpees are performed chest to floor!

Overhead squats are with a broom/towel or just your hands overhead, arms out straight and chest up high.

Tips:

The final section is what’s going to sneak up on you so be prepared for it. Use it to push yourself and try get through the two minutes work and the 30 jumps with as little rest as possible, trying to only break in between rounds.

Scales:

Burpees can be jumped or stepped back to plank without the chest to floor option.

Leg raises can be single leg raises.

Overhead squats can be regular squats.

The final round can be reduced to 1 min jog and 15 squat jumps!