Workout 1

Complete one of the variations below depending on the time you have available:

Full Workout (44 Mins)

Workout breakdown:

Part A:

1a. ¾ reps deficit squats – 3 x 40s
1b. Uneven push-ups – 3 x 20s (per side)
1c. Push to Alternating Sit Through – 1 x 40s
1d. Squat Walks – 3 x 40s
1e. Banded Push Ups – 3 x 40s
1f. Push to Alternating Sit Through – 1 x 40s
1g. Reverse Lunges – 3 x 20s (per side)
1h. Banded Upright Row – 3 x 40s
1i. Push to Alternating Sit Through – 1 x 40s

20 second rest between movements

Part B (10 minutes):

Every minute, on the minute (EMOM):

Even minute – 15 banded glute bridge
Odd minute – Sit up 2 punches (add 2 extra punch reps with every sit up)

Shortened Workout (33 Mins)

Workout breakdown:

1a. ¾ reps deficit squats – 3 x 40s
1b. Uneven push-ups – 3 x 20s (per side)
1c. Push to Alternating Sit Through – 1 x 40s
1d. Squat Walks – 3 x 40s
1e. Banded Push Ups – 3 x 40s
1f. Push to Alternating Sit Through – 1 x 40s
1g. Reverse Lunges – 3 x 20s (per side)
1h. Banded Upright Row – 3 x 40s
1i. Push to Alternating Sit Through – 1 x 40s

20 second rest between movements