I always do the warmup described here before starting any kind of explosive full body work like the one described below. It’s important to be warm and flexible for things like burpees!
I did this one 3 times through before my form started to suffer…but do it as many as you can!
|
Exercise |
Reps |
Sets |
| Prisoner Get Ups | 10 (alternate leg you get up on) | As many as you can! |
| Push Ups | 10 | As many as you can! |
| Plank (on elbows) | 1 minute | As many as you can! |
| Burpees (with jump up at the end) | 10 | As many as you can! |
| Bird Dogs | 10 | As many as you can! |
| Mountain Climbers | 20 | As many as you can! |
I’ve not done these types of exercise in awhile, so my reps are low for each item; if you’re in better shape, increase those, or this won’t be challenging 🙂
