4 Rounds

Rest 2 Min Between Rounds

20 Squats
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Squats

No weight needed!

RX+ Men/Women - Take all of these numbers up to 30 each round.

OR

RX+ Option: Wear a Weight Vest.

Score: Slowest Round ONLY

Goal: Under 4-5 Min or Less Rounds

NOTES:

Pretty simple here guys.  The goal is to keep each round under 4 min so that means NOT doing the 30 reps if it's taking you longer than that - and also choosing the appropriate pull up and push up style to get through those in less than 1 min or so each.

Your score is ONLY your slowest round.  This is to encourage you to pace them out all similar and not peacock the first round!  With that said - go for it and try to maintain it!!!

For these squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest. Stand fully for each rep.

For the pull ups - the best options for this workout today are strict (lower number to 10 if needed to keep time), kipping, banded, or bar/ring/band row.  Jumping is an option but is a lot of leg if you do that version.

Make sure that you choose a version that is difficult for you.  These do NOT have to be unbroken, but you should be able to complete them in about 90 sec or less each time.

For the push ups make sure you keep proper form by keeping your belly tight and a rigid body position throughout.  Touch chest and thighs completely at the bottom.  Lock out all of the way at the top.  No snaking, hip sagging, or high butts!  Go to your knees if you need to in order to keep moving and finish these in a min or less!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top. Do whatever you want with your feet!

This one is a GREAT one to do when you don't have any equipment at all.  Just swap the pull ups out for a jump over or a burpee and you are set.

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

10 Squats
10 Ring/Band/Upright Rows
10 Push Ups
10 Sit Ups

No weight needed!

Score: Total Rounds and Reps Completed in 15 Min

Goal: 7 Rounds +

NOTES:

For these squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest. Stand fully for each rep.

If you are unable to go all of the way down, or if you tend to collapse at the bottom - you may choose to use a target right at parallel.  STILL FOCUS on heels down and knees out!  Don't get sloppy and use your target as a seat!  Tap it and stand right back up!

For the row part you may do ring, TRX band, bar in rack, parallette, or even bands you pull down from like a doorway system etc.  You may also sub an upright row with your KB or DB!

Make sure that you choose a version that is difficult for you.  These do NOT have to be unbroken, but you should be able to complete them in about 30-40 sec or less each time.

For the push ups make sure you keep proper form by keeping your belly tight and a rigid body position throughout.  Touch chest and thighs completely at the bottom.  Lock out all of the way at the top.  No snaking, hip sagging, or high butts!  Go to your knees if you need to in order to keep moving and finish these in 30 sec or less!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top. Do whatever you want with your feet!

If you need to use assistance to come all of the way up you may do that.  Attach a band to something or use a towel etc to get all of the way up and lower under control.

A good sub for mamas for this would be dead bugs, kb swings, or ball slams!

This one is a GREAT one to do when you don't have any equipment at all.  Just swap the pull ups out for a hop over or a burpee and you are set.