BODYWEIGHT EIGHTEEN

5 minutes work

3 minutes rest

x 3

Work:

25 squat jumps

20 sit ups

15 plank thrusters

10 burpees

High knee sprint for remaining time

Standards:

Set a timer for 5 minutes work and 3 minutes rest (i recommend the Seconds app - it’s free!)

During the 5 minutes perform the list of 4 exercises as quick as you can and then hit a high knee sprint for the rest of the remaining time. Rest hard for 3 minutes, then repeat two more times! Burpees are chest to floor please!

Tips:

5 minutes feels long, and 3 minutes feels short! Work as hard as you can during the work period and earn your recovery!

Scales:

Squat jumps can be regular squats.

Sit ups can be crunches.

Plank thrusters can be mountain climbers (15 on each leg though please!)

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

High knees can be a regular jog on the spot, jumping jacks or speed skaters instead!