Power of 10
Perform the first nine exercises for 30 seconds each, completing as many repetitions as you can in that time. Then do as many pushups as you can. Perform the entire circuit twice. Try to increase the number of repetitions you can do of each exercise each time you do the workout.High Knee Run
Run in place, with knees driving toward your chest.
Plank with Alternating Knee Drive
Assume a pushup position. Bring your right knee toward your left elbow explosively, and return to start. Repeat with left leg.
Split Squat Iso Hold (right leg)
Perform a forward lunge with your right leg. Instead of returning to the start position, hold the position for 30 seconds.
Lie on your back, lifting your legs into a table position and spreading your arms flat to both sides. Without lifting your shoulder blades, rotate your hips so your left knee touches the ground to the left. Repeat to the right. That’s one repetition.
Split Squat Iso Hold (left leg)
Perform a forward lunge with your left leg. Instead of returning to the start position, hold the position for 30 seconds.
Start in a pushup position. Keeping your head in line with your body, bring your right knee to your chest, then back to starting position. Alternate rapidly with the left leg.
Lie in a traditional situp position. Lay your arms face-up in a “T” to each side of your head. Press your heels into the ground and lift your hips and glutes off the ground, creating a triangle position with the body. Return to start.
Place one foot on a step and push down through your heel to lift your other leg up. Return to the starting position and finish all reps with one leg before repeating the exercise with the other leg.
Lie in a traditional situp position, with arms straight at the sides of the body. Pull your shoulders, head, and back into a traditional crunch position, and hold it. Now move your left fist toward your left ankle, moving your left shoulder down and right shoulder up. Repeat to the other side, creating a “piston” motion.
Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended.