3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!


10 Rounds
7 KB/DB Deadlifts
5 KB/DB Goblet Squats
10 Shoulder Taps (Alternating)

Idea weight to use:

Men: 30-55# Single KB/DB - or - pair of lighter dumbbells
Women: 12-25# Single KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 15 Min


For this workout you want to use the same weight for both the deadlifts and squats if you can! If not - that's ok.  You can go lighter for the squats if you need to in order to keep good form or even do them with no weight at all.

For the deadlifts you will have the KB or DB between the feet.  Feet are shoulder width apart with the heels down.  Knees bent and out.  Chest up and belly tight.  Hips back. Arms straight.  To stand drive the heels into the ground, keep the belly tight, arms long, and lift the chest.  Squeeze the butt at the top.  Reach butt back, bend knees, keep chest lifted and arms long as you lower back between the feet.

If using 2 lighter dumbbells the form is generally the same - except feet are more narrow and you have one dumbbell in each hand outside of the feet.

For the goblet squats - Hold your KB at the chest.  Feet are shoulder width apart with the heels down.  Stand tall and tighten your belly.  Reach the butt back and down while driving the knees out.  Keep the chest lifted and belly tight.   Keep going down until the butt is lower than the knees.  Do not allow yourself to collapse, round your back, or plop at the bottom.  In the bottom position the heels should be down, knees out, and chest up!

To stand, lead with the chest- keeping the KB tight to the body. Stand fully for each rep.

If you are unable to keep a good position or find yourself collapsing in the bottom of the squat at all - just lighten the weight or do these unweighted!  The main keys are to keep the chest up, belly tight, and heels down.  If you even need to squat to a higher target or use a counter balance this is ok.

For the shoulder taps you will start out in a plank (top of push up) position.  Lift one hand and touch the opposite shoulder.  Then do the other.  Each tap is one rep.

You may also do this from your knees or even elevated!