Perform the first exercise for the duration of 25 seconds. We want you to go all out on this movement, knowing that that you’ll soon be resting (well, sort of), in less than 25 seconds.
At the end of the first exercise, [i was supposed to jump rope for 25 seconds, but i don't have a rope, so i did jumping jacks or ran in place
. basically, get 25 seconds of active rest.
Here are today’s Burst Bout exercises (Burst = a consistent & non-stop flurry of work – Bout = the full cycle/circuit of Burst movements.)
Here we go…
Today’s work-to-rest ratio is 25 seconds of work and 25 seconds of active rest. At the end of the 10th exercise, you get a full one-minute, complete rest.
Here’s Your List of Movements…
1- Bodyweight Squat Jumps
2- PlyoPower Push-Ups–
3- Jumps To Bench –
4- Power Rows– I did inverted rows, or used my sandbag
5- Bench Step-Ups (Right Leg) –
6- Bench Step-Ups (Left Leg) –
7- Barbell Push Press – I used a sandbag
8- Fast Push-Ups –
9- Stationary Lunge (Right Leg) –
10- Stationary Lunge (Left Leg) –
Minute Rest at the end of the 10th exercise
Repeat 1 to 4 times!