Every exercise incorporates the entire body! Try to make the transitions from one exercise to the next relatively quick (i.e. 20 s rest) to keep the heart rate elevated, and work in some lower-intensity cardiovascular conditioning simultaneously.
With each exercise being full-body, you will notice there is a lot of core integration without actually doing a “core specific” exercise. Remember to maintain a strong plank position during the Bosu Prone Army Crawl.
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8-12 reps | Heavy | 2:0:3 | 20 s (h:m:s) |
| 2 | 8-12 reps | Heavy | 2:0:3 | 20 s (h:m:s) |
2 s up; 0 s pause; 3 s down
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 per arm | Controlled | 20 s (h:m:s) |
| 2 | 10 per arm | Controlled | 20 s (h:m:s) |
Do 8-10 reps with the right hand leading, rest, and then do another 8-10 reps with the left hand leading.
Make sure your hips stay square, and you maintain a good plank position the entire time.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8-10 per leg | Controlled | 20 s (h:m:s) |
| 2 | 8-10 per leg | Controlled | 20 s (h:m:s) |
Add dumbbells (e.g. 10, 12, 15, or 20 lbs) to each hand if you need more resistance to make the rep count challenging.