Instructions:
Set your Interval Timer for 18 rounds of two intervals. The first interval is 10 seconds (rest) and the second interval is 30 seconds (max. effort). There are only two exercises (high knees with jump rope, and sandbag squat) that you will be going through back and forth until the time is up. Write down your reps for each round during your rest intervals and then add all of the reps for each exercise. The next time you do this workout, your goal will be to beat that number by at least a few reps. Remember that as long as you see improvement in your workout performance (even by just a few reps) you are on the right track.
The workout flow looks like this:
10 seconds rest
High Knees with Jump Rope (30 second interval)
10 seconds rest
Sandbag Squat (30 second interval)
You will complete 9 rounds of this circuit.
I did 707 High Knees with Jump rope and 112 Sandbag Squats total in this workout. Try to beat my numbers and share your scores in the comments below.
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