Countdown! (Body Weight)

Same 6 exercises repeat in sets counting down from 10 to 1. Try to do these as quickly as possible. If you finish a move early, keep repeating the move, or do mummy kicks until the next step.

Exercises

Set 1: 1 round

10 Chair Tricep Dips

28 secondi

10 Punching Burpees

32 secondi

10 Elbows to Hands Plank

23 secondi

10 Each Side Full Scorpion

55 secondi

10 Each Side Basketball Shots

30 secondi

10 Each Side Hopping Ice Skaters

35 secondi

Set 2: 1 round

9 Chair Tricep Dips

26 secondi

9 Punching Burpees

30 secondi

9 Elbows to Hands Plank

21 secondi

9 Each Side Full Scorpion

50 secondi

9 Each Side Basketball Shots

30 secondi

9 Each Side Hopping Ice Skaters

33 secondi

Set 3: 1 round

8 Chair Tricep Dips

23 secondi

8 Punching Burpees

28 secondi

8 Elbows to Hands Plank

20 secondi

8 Each Side Full Scorpion

45 secondi

8 Each Side Basketball Shots

25 secondi

8 Each Side Hopping Ice Skaters

30 secondi

Set 4: 1 round

7 Chair Tricep Dips

20 secondi

7 Punching Burpees

25 secondi

7 Elbows to Hands Plank

18 secondi

7 Each Side Full Scorpion

40 secondi

7 Each Side Basketball Shots

23 secondi

7 Each Side Hopping Ice Skaters

25 secondi

Set 5: 1 round

6 Chair Tricep Dips

17 secondi

6 Punching Burpees

20 secondi

6 Elbows to Hands Plank

17 secondi

6 Each Side Full Scorpion

35 secondi

6 Each Side Basketball Shots

20 secondi

6 Each Side Hopping Ice Skaters

20 secondi

Set 6: 1 round

5 Chair Tricep Dips

15 secondi

5 Punching Burpees

18 secondi

5 Elbows to Hands Plank

16 secondi

5 Each Side Full Scorpion

30 secondi

5 Each Side Basketball Shots

18 secondi

5 Each Side Hopping Ice Skaters

17 secondi

Set 7: 1 round

4 Chair Tricep Dips

12 secondi

4 Punching Burpees

16 secondi

4 Elbows to Hands Plank

15 secondi

4 Each Side Full Scorpion

25 secondi

4 Each Side Basketball Shots

15 secondi

4 Each Side Hopping Ice Skaters

14 secondi

Set 8: 1 round

3 Chair Tricep Dips

10 secondi

3 Punching Burpees

15 secondi

3 Elbows to Hands Plank

14 secondi

3 Each Side Full Scorpion

20 secondi

3 Each Side Basketball Shots

10 secondi

3 Each Side Hopping Ice Skaters

12 secondi

Set 9: 1 round

2 Chair Tricep Dips

8 secondi

2 Punching Burpees

10 secondi

2 Elbows to Hands Plank

10 secondi

2 Each Side Full Scorpion

15 secondi

2 Each Side Basketball Shots

7 secondi

2 Each Side Hopping Ice Skaters

8 secondi

Set 10: 1 round

1 Chair Tricep Dip

5 secondi

1 Punching Burpee

5 secondi

1 Elbows to Hands Plank

5 secondi

1 Each Side Full Scorpion

10 secondi

1 Each Side Basketball Shots

5 secondi

1 Each Side Hopping Ice Skaters

5 secondi

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