Full Body Test

This *brutal* test piece starts off with the fundamental bird dog and then quickly escalates to harder plank and power moves. Crest through the 'crux' of the workout by holding a plank, then work your way back down the pyramid of challenging poses. Push it like a bird dog!

Exercises

Set 1: 1 round

Bird Dog

45 secondi

Elbow Plank

20 secondi

Plank Bird Dog

45 secondi

Tricep Dips

20 secondi

Push-Up Bird Dog

45 secondi

Elbows to Hands Plank

20 secondi

Set 2: 1 round

Plank

30 secondi

Set 3: 1 round

Elbows to Hands Plank

20 secondi

Push-Up Bird Dog

45 secondi

Tricep Dips

20 secondi

Plank Bird Dog

45 secondi

Elbow Plank

20 secondi

Bird Dog

45 secondi

Set 4: 2 round

Squats

1 minuto

Rest

10 secondi

Seal Jack

1 minuto

Rest

2 secondi

Drop Squat

1 minuto

Rest

10 secondi

Front Back Jack

1 minuto

Gate Swings

1 minuto

Rest

10 secondi

Cross Jacks

1 minuto

Squat Jumps

1 minuto

Set 5: 6 round

Jumping Lunges

30 secondi

Spiderman Pushup

30 secondi

Wide Leg Sit Up

30 secondi

Burpees

30 secondi

Rest

30 secondi

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