Exercise Guide
1. Sumo Squat Jumps 12 REPS
Wide stance, toes out. Lower into a squat and explode upward. Land softly and repeat.
2. T-Push-Ups 12 REPS
Perform a push-up, then rotate into a side plank reaching one arm to the ceiling. Alternate sides.
3. Push-Up + Shoulder Tap 12 REPS
:upscale()/2018/07/25/623/n/1922729/tmp_6lmjFB_45656c9437f80c7d_IMB_TASpj2.GIF)
Push up, then tap the opposite shoulder with your hand while keeping hips perfectly still.
4. Power Thrusts 12 REPS
Squat, jump feet back to plank, jump feet back in, and explode into a vertical jump.
5. Lateral Lunges 12 REPS
Step side-to-side, keeping one leg straight while the other lunges deep. Great for inner thighs.
6. Mountain Climbers 12 REPS
High plank position. Drive knees toward the chest as fast as possible with a flat back.
7. Tuck Jumps 12 REPS
The finisher. Jump as high as possible, pulling your knees toward your chest mid-air.
⏱️ The 15-Minute Protocol
Beginner: 30s Work / 30s Rest | Advanced: 45s Work / 15s Rest
Complete the circuit 2 times for a full 15-minute metabolic boost.
