Cardio, Manmakers, Strength & CORE
HIGH IMPACT VERSION
CARDIO:
180 Squat Jump (1:00 min)
High Knee Run (30 sec)
Plyo Lunge (1:00 min)
1,2, Knee (30 sec)
Skater Touchdown (1:00 min)
Ladder Run (30 sec)
CHALLENGE:
Manmakers (2:00 min)
STRENGTH & CORE:
Clockwise Pushups (1:00 min)
Side Lunge + Knee (R) (1:00 min)
Side Lunge + Knee (L) (1:00 min)
One Arm Curl (R) (1:00 min)
One Arm Curl (L) (1:00 min)
Reverse Lunge + Knee (R) (1:00 min)
Reverse Lunge + Knee (L) (1:00 min)
Diagonal Raise (R) (1:00 min)
Diagonal Raise (L) (1:00 min)
SB Hover Knee Ins (1:00 min)
Side SB V-Ups (R) (1:00 min)
Side SB V-Ups (L) (1:00 min)
REPEAT 1-2x
This was the very first workout I ever posted! I initially had another site and TRIED to record my workouts, but wow, does that take time!
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You can do this workout whether you are advanced or a beginner. ​
Listed below are both the high and low impact versions of the workout and an interactive interval timer you can use anywhere on your tablet, phone or computer. *
Click here to download a printable copy of the high impact workout , or here to download a printable copy of the low impact workout. ​
LOW IMPACT VERSIOn
CARDIO:
Squat Touchdown (1:00 min)
High Knee March (30 sec)
Alternating Forward Stepping Lunge (1:00 min)
Stepovers (30 sec)
Skater Touchdown (1:00 min)
Fast Feet (30 sec)
CHALLENGE:
Intermediate or Low Option Manmakers (2:00 min)
STRENGTH & CORE:
Knee Pushups (1:00 min)
Side Lunge + Knee (R) (1:00 min)
Side Lunge + Knee (L) (1:00 min)
One Arm Curl (R) (1:00 min)
One Arm Curl (L) (1:00 min)
Reverse Lunge + Knee (R) (1:00 min)
Reverse Lunge + Knee (L) (1:00 min)
Diagonal Raise (R) (1:00 min)
Diagonal Raise (L) (1:00 min)
SB Hover Hold or Hover Hold on Floor (1:00 min)
Modified Side V-Ups (R) (1:00 min)
Modified Side V-Ups (L) (1:00 min)
REPEAT 1-2x
Click here for the link to the interval timer for this workout.
* Use interval timer in landscape view on your phone or tablet for better viewing. For the best view possible, install the app Seconds Pro on your Apple or Android device. You can then download this workout to your app by clicking here.
IF YOU ENJOYED THIS WORKOUT OR HAVE ANY FEEDBACK, PLEASE COMMENT BELOW! THANK YOU!