3 Rounds
20 Lunges
10 Goblet Squats
10 Burpees

Then

Rest 3 Min

Then

3 Rounds
20 Lunges
10 Goblet Squats
10 Burpees

Idea weight for Men: 30-50# DB/KB
Idea weight for Women: 12-25# DB/KB

Score: Total Time including the 3 min Rest

Goal: Under 22 min TOTAL

This one will be QUITE the leg burner.

So the way this works is you do the 3 rounds of 20-10-10.  Then you rest 3 min and do the 3 rounds again!

For the lunges you may do them holding your DB or KB in the goblet position or you may do them unweighted.  Up to you!

These lunges may be reverse stepping, forward stepping, walking, or even assisted (holding on to a post or a chair etc).

The main goal here is that we take a long enough step that we are able to keep the front heel down when the back knee touches.  Don't allow the knee to cave in and keep that chest up!  If you are unable to go all of the way down, even with assistance you may do partial range or even try subbing a step up.

These lunges are alternating so the 20 total will end up being 10 each side.

For the goblet squats you will hold the kb or db at the chest.  Feet are shoulder width apart.  Reach the butt back and down.  Drive the knees out.  Keep the belly tight and fight to keep the chest lifted!  Get the butt lower than the knees at the bottom WITHOUT allowing any collapsing or rounding of the back!  Keep those heels down and knees out!  Stand all of the way back up at the top.

If you need to - you may do the squats with no weight!  We would rather see you go all of the way down with no weight in a good position than go partial reps holding the weight.  You can even use a target or assistance if necessary!

For the burpees you can choose a style that works for where you are at today.  These might be regular burpees, knee push up burpees, no push up burpees, or elevated burpees!  See video demo for examples of each!