Workout 55

40/20 x 4

Slow climbers

Slow/Heavy Cossack lunges

Rest 2 minutes

40/20 x 4

Slow Dead-bug

Slow/Heavy Curtsy lunges

Rest 2 minutes

X 2 sets

You will need a timer for work for 40 seconds, rest for 20 seconds. Alternate each exercise, resting for 20 seconds between each. Once you have gone through the first set four times (8 minutes), rest 2 minutes before you start the second set. Each part is 8 minutes with 2 minutes rest between sets. Once you have done both sets, you will start back at the top to complete it again. Each set is done twice!

Suggestions:

If you haven’t yet mastered these movements in their body-weight variation, don’t add any weight! Make sure you feel comfortable with the movements before adding any weight. In addition, if you have any wrist pain, sub to do the first variation of the movement on the forearms. Finally, if you’re resting more than you feel you have to, increase the work period to 45/15 or 50/10.