60-30-15-5 – The Self Defense Company


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    • #10141

      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.

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