This workout is strenuous and can lead to physical injury. Use caution when performing any of the exercises displayed in this workout.
Consult your physician to ensure that these workout programs are safe for you before you begin.
Faster Stronger Wiser Fitness & Glenn Payne Jr. is not responsible for any injuries resulting from using this workout program.
For more details on how to do an exercise, check out the FSW Exercise Tutorials.
Challenge yourself to this high-intensity bodyweight routine.
- 2 Rounds, five exercises per round.
- 20 Seconds of work, 10 seconds of rest.
Exercise #1: Mountain Climbers
Exercise #2: Froggers
Exercise #3: Push Ups
Exercise #4: Push Up Arm Behind the Back
Exercise #5: Push Up Arm Behind the Back (Opposite Side)
Exercise #1: Kneeling Squats
Exercise #2: Kneeling Hip Circles
Exercise #3: Kneeling Hip Circles (Opposite Side)
Exercise #4: Ninja Stands
Exercise #5: Deep Squats
Exercise #1: Calf Raises
Exercise #2: Split Stance Calf Raises
Exercise #3: Split Stance Calf Raises (Opposite Side)
Exercise #4: Curtsey Lunge Calf Raises (Opposite Side)
Exercise #5: Curtsey Lunge Calf Raises (Opposite Side)
Exercise #1: Frogger to Leg Lifts
Exercise #2: Frogger to Knee Tucks
Exercise #3: Frogger to Standing Knee Tucks
Exercise #4: Plank to Knee Tucks
Exercise #5: Plank to Leg Lifts
Exercise #1: Sit Up to Reach
Exercise #2: Seated Leg Lifts
Exercise #3: Seated Knee Tucks
Exercise #4: Seated Flutter Kicks
Exercise #5: Seated Scissor Kicks