Caught stripping fat

Workout Breakdown

Time: 12min. Workout Type: Interval training Exercises: 6

Commando Push Ups 2 reps (in one set)

Roll Over 2 (in one set)

Jump Forward 1 (in one set)

Sandbag Squat 10 reps (in one set)

Sandbag Swing max.reps

Sandbag Sit Up max.reps

Watch the workout tutorial above to see the exercise combo, proper form, and easier variations for beginners.
This full body workout is only 12 minutes long and is made up of 2 parts. The first part is 6 minutes long Time Challenge and your goal is to complete as many sets of an exercise combo as possible. The exercise combo is explained in the workout tutorial where I also explain proper form of each exercise. The exercise combo goes like this:

1) Commando Push Ups 2 reps
2) Roll over (towards the other side of your exercise mat onto your belly)
3) Power up into a squat position
4) Big jump forward across your mat
5) Pick up your Sandbag (place it onto your upper back) and do 10 squats
6) Throw the Sandbag down and do 2 small jumps back so that you are standing in front of your mat again
7) Get down onto your belly and roll over on the other side of the mat to the starting position
Set your interval timer to count down 6 minutes for you and complete this exercise combo as many times as you can. I completed 9 rounds.


COMPLETED 8 ROUNDS

Part 2
Don’t take any long breaks in between these two parts. Move directly on to the second part of this workout which is 6 minutes of interval training and you will be doing two exercises:


10 seconds rest


1) Sandbag Swing – 50 seconds max. effort
32 REPS, 22 REPS, 31 REPS


10 seconds rest


2) Sandbag Sit Up - 50 seconds max. effort
11 REPS, 11 REPS, 11 REPS


You will repeat this circuite 3 times for the total of 6 minutes.
The first interval on your timer will be 10 seconds and the second interval will be 50 seconds. In order to get 6 minutes in, you have to set your timer for 6 rounds. Your goal is to complete as many reps as you can during each 50 second interval.
Enjoy your training and do one burpee for Erin at the end of your workout.
Cheers!
Zuzka