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30 seconds of work  / 10 second restStacked workouts: 1st and 2nd exercise, 1st, 2nd and 3rd exercise, 1st, 2nd, 3rd and 4th exercise and so on. Round 1 and 2 are separate.

Round 1

Across body bicep curl to both arms front raise 

High Plank with alternating arm Lift to Side 

Standing Single Rows to elbow pulls

Swinging leg drops 

5 second hold narrow push up to 5 narrow push ups 

V-sit crunches

Round 2

Arms out in front to elbows at 180

Expanding table tops 

Laying down overhead tricep dips with leg drops 

Palms Face Forward & Pulses 

Walk out to push up 

Shoulder taps