The Quick Full Body Smash 

Total time: 15 minutes of work.

15-20 minutes total depending on break.

30 Seconds of Work / 30 seconds break in between each exercise.

Repeat 3 times through breaking for 1-3 minutes as necessary at the end of each complete round. (1 Round = finishing all exercises)

  1. Squat Jumps
  2. Pushups
  3. Alternating Lunges or Lunge Jumps
  4. Plank To Push
  5. Burpees


The Kick Starter 

Complete 10 rounds for time. Finish all exercises for the set number of reps listed and in the order listed.

Squats x 10 reps

Pushups x 10 reps

Situps x 10 reps

Burpees x 5 reps


Money Maker 

Total Time: 20 minutes

Complete the exercise for the number of reps at the top of each minute. Use the remaining time in the minute to recover.

Minute 1-10 

8 squats

8 pushups

Minute 11-15

10-15 Burpees

Minute 16-20 

Situps x 15-25 reps


Sweat Heaven 

Total Time: 15 minutes 

Complete as many rounds as possible in 15 minutes.

Squats x 10 reps

Buprees x 10 reps

Run 400m (.25 miles)




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