BODYWEIGHT NINE

2 min high knee jog/skipping
1 min rest
x 5

25 squats
25 burpees
25 sit ups
25 lunges
25 plank thrusters
25 press ups
25 squat jumps
x 2

2 min high knee jog/skipping
1 min rest
x 5

Standards:

Work through the 5 rounds of 2 minutes on, 1 minute off.

Perform 25 reps of the 7 exercises, twice through.

Finish with another 5 rounds of 2 minutes on and 1 minute off.

Tips:

The 2 minutes is longer than you expect. Find a pace that challenges, but you can maintain for the whole time without stopping.

Break down the blocks of 25 into smaller sections if you need. Maybe perform 15 reps, take a short rest, then finish the last 10. Try get through the two rounds as quickly as you can, limiting your rest time but maintaining good form on the exercises.

Finish with a sprint pace, really pushing your limits on the five rounds of 2:1

Scales:

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

Sit ups can be crunches.