60-30-15-5

This is so simple but its great for a quick, explosive blast. It can be done with push ups, squats, mountain climbers, lunges…anything.

Four intervals 60 seconds, 30 seconds, 15 seconds and 5 seconds with 10 seconds rest in between.

Go as fast as you can each interval. If you can finish do 1 repetition every second. Your doing pretty good.

Then try this circuit.

1. Push ups
2. Crunches
3. Back extensions
4. Side lunges (with ground touch)
5. Squats

For more fun…wear a weight vest. This circuit will BLAST your body into oblivion.