WORKOUT #13 - 6 CIRCUITS 40/30/20

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WORKOUT#13 - 6 CIRCUITS 40-30/20

For this workout, there are six circuits. Each circuit has 3 stations.  For the exercises written below that have ‘X2”, these count as two stations.  For example, "plyo reverse lunge X2” means the left leg for a whole set followed by the right for a whole set.

To start, do 40 seconds off push ups.  Rest for ten seconds, then do 40 seconds of side plank hip raise on one side, followed by 40 seconds the other.  The rest between sets is always 10 seconds.  Then start back on push ups, this time for 30 seconds,.  Do the side plank for 30 seconds each side. Then start back on push ups for 20 seconds etc.  

Do the same for all circuits. Try to aim for as little rest as possible between circuits.

1.  Push ups
Side plank hip raise X2- each side

2. Single leg squat off bench X 2
Walking lunges

3. Plyo reverse lunge X2
Lateral squat

4. Plank shoulder tap
Pulsing Superman

5. Single leg crunch X2
Leg raise with hip thrust

6. Single leg glute bridge X2
Climbing the rope

Don’t forget your Abs + warm down stretches.