10,8,6,4,2 Pyramid
10 reps A1, 10 reps A2
8 reps A1, 8 reps A2
6 reps A1, 6 reps A2
4 reps A1, 4 reps A2
2 reps A1, 2 reps A2
Note: The exercise videos listed below start with a low impact option if needed then demonstrates the high impact version of the exercise
A1 180 Ski jump or speed squats | A2 Beast to plank
B1 Burpee to plank jack | B2 Lateral high knees (10 over and 10 back etc)
C1 Squat to lunge | C3 Side kick through
D1 Lateral lunge | D2 Push up to renegade row
E1 Power step | E2 Jumping Jack
Week 1 20 sec on 10 sec rest 4 of each 1 minute rest between rounds 5 minute block 30 min
Week 2 30sec on 15 sec rest
3 of each 1 minute rest between rounds 5.5min block 32.5 min
Week 3 45sec on 15 sec rest 2 of each 1 minute rest between rounds 5 min block 30 min
Week 4 60sec on 15 sec rest 2 of each 1 minute rest between rounds 6min block 35min