This workout will get your heart rate up while targeting your arms, legs, shoulders, core and everything in between. The aim is to complete the sequence as quickly as possible while maintaining solid form. Expect a serious burn in the legs from four rounds of air squats and walking lunges — your glutes and quads will definitely feel it.
I completed this workout in 22:32. Give it a try and share your time in the comments.
Workout Details
Complete the following for time:
- 40 push-ups
- 40 air squats
- 40 walking lunges
- 40 sit-ups
- 40 air squats
- 40 walking lunges
- 40 kettlebell deadlift to high pull
- 40 air squats
- 40 walking lunges
- 40 kettlebell swings
- 40 air squats
- 40 walking lunges
Scaling Options
This workout is easily scalable for beginners. Reduce the reps per movement from 40 to 30, 20 or even 10 — choose a number that’s achievable but still challenging.
If full push-ups are too difficult, perform them from your knees. If knee push-ups are still challenging, try wall push-ups. If standard push-ups feel easy, elevate your feet on a bench or chair for decline push-ups to increase the intensity.
No matter your age, fitness level or physical limitations, there’s a way to make this workout work for you. The important thing is to keep moving and focus on good technique.
More Workouts Like This
If you enjoy this conditioning session, try other similar workouts to keep variety in your training.
