Make sure to warm up and cool down fully before performing this workout.
Perform each exercise for 30 seconds with 10 seconds of rest.
1. Narrow to wide (arms and legs) change floor
2. Tricep from elbow bridge hip lift to leg kick
3. Dynamic push ups from a low sq position with clap
4. Full push up - underneath Opposite hand to foot tap - push up rotate leg over to touch floor
5. Invert push up with leg raise
6. Up up down down - spider spider
7. Reverse bridge shoulder tap
8. Push up off floor - jump into Invert push up to up dog and Back
9. Fast shoulder taps
10. Forearms triceps push ups ( hand ahead of face elbow out)
11. Seated legs out - floating tricep accross
12. Floating Press up
13. Plank jump legs in and hands- jump out