Perform 1 set of each exercise (or "station") in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) for a duration of 40 seconds, and then rest for 20 seconds. As soon as your rest time is up, start the next exercise. Once you’ve completed one circuit of all five exercises, immediately repeat the entire Step 2 (without resting). After you’ve finished Step 2 two times, rest for 2 minutes, then repeat two more times. You’re done!
STATIONS
Dumbbell Chop
Start: Grab a dumbbell and hold it with both hands just above your right shoulder. Place your feet shoulder-width part, with your knees slightly bent.
Movement: Swing the dumbbell down and to the outside of your left knee by rotating and bending your upper body in the same direction. Reverse the movement to return to the starting position. On your next round, switch sides, this time holding the dumbbell over your left shoulder and chopping to down and to your right.
Plank Walkup to Pushup
Start: Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Now brace your core by by contracting your abs as if you’re about to be punched in the gut.
Movement: Without allowing your body posture to change, place your left hand on the floor, then your right hand. Then push your body into the “up” position of a pushup. Lower back down into a pushup. Then one at a time, place each elbow on the floor again.
Rotational Dumbbell Straight-leg Dumbbell
Start: Grab a dumbbell in your right hand and hold it so that it hangs vertically next to your side. Stand on your left foot with your knee slightly bent. Lift your right foot off the floor and bend that knee slightly.
Movement: Without changing the bend in your left knee, bend at your hips, and lower your torso as you rotate it to the left and try touch the dumbbell in front of your left foot. Reverse the move to the starting position and repeat. On your next round, switch arms and legs.
Squat Thrusts
Start: Stand with your feet shoulder-width apart and your arms at your sides.
Movement: Push your hips back, bend your knees, and lower your body as deep as you can into a squat. As you squat down, place your hands on the floor in front of you, shifting your weight onto them. Kick your legs backward so that you’re in a pushup position. Then quickly bring your legs back to a squat. Stand up quickly and repeat the entire move.
Jump Squats
Start: Stand as tall as you can with your feet spread shoulder-width apart. Place your fingers on the back of your head and pull your elbows back so they’re in line with your body. Your lower back should be naturally arched.
Movement: Push your hips back, bend your knees, and lower your body until the tops of your thighs are parallel to the floor. Explosively jump as high as you can. When you land, squat and jump again.