Ladders using 2 exercises do each exercise 1x then 2x then 3x etc... do this for 1 minute. next round add a 3rd exercise and so forth. Always perform with proper technique and always stop exercises if you feel any pain or discomfort. Let the gainz begin.

20 sec work 10 seconds rest X 8 rounds

30/30/30/30 seconds x 5 Always perform with proper technique and always stop exercises if you feel any pain or discomfort.

Warm ups Round 1 30/30 seconds X3 - Crunches - Jumping jacks Round 2 30/30 seconds X3 - Leg Lifts - Mountain climbers Round 3 30/30 seconds X3 - bicycle crunch - High knees Round 4 30/30 seconds X3 - Hollowbody hold - Burpees If you want to challenge yourself complete 4 more rounds or just add any of the rounds to the workout. - cool down and stretch

Full Body Workout - Start with 5 minutes of Warm Ups Rounds 1 & 3 30/30/30 = ( 30 seconds of each exercise ) - Lateral jump Squats - Side Climber Push Up - 2 x Pulse squat Rounds 2 & 4 30/30/30 - Side Jump, Straight Jump - Diagonal mountain climbers with knee touch - Knee sit to squat

EMOM: ( Every minute on the minute) 10 Rounds - starting with Warm Up Movements to perform = 50 x Mountain Climbers 50 x High Knees

Rounds 1 & 3 - Lateral high knees + 4 x backstepping lunges - push up or modified push up - lateral high knees + 4 x backstepping lunges - Rest 30 seconds Repeat 3 times Rounds 2 & 4 - jumping jacks - diagonal mountain climbers - jump squats Tabata set:

Core Killer 30/30 seconds x 3 90 degree crunch - Plank jacks Toe touch - Plank side crunch Leg lifts - Plank leg lifts Let the gains begin!

follow along on this Duo or Couples workout You will perform 8 different exercises. Grab a friend, partner or loved one and let the gains begin!