Bodyweight Breakthrough

Level 4 Exercise Burpee Plank to Push Up Reverse Lunge & Hop Dirty Dogs Kangeroos Total Workout Time Time (secs) 30 30 15 30 30 secs secs secs each secs secs 10 mins Rest (secs) 30 30 30 30 30 Repeat 5 4 3 2 1

Perform as a ladder. So exercise 1 then rest 30 secs, exercise 1 & 2 then rest, exercise 1, 2, 3 then rest, exercise 1, 2, 3, 4 then rest, exercise 1, 2, 3, 4, 5. Finished! NB. Next time repeat this workout but rotate the order as below: Level 4 (Day 2) Exercise Plank to Push Up Reverse Lunge & Hop Dirty Dogs Kangeroos Burpee Total Workout Time Time (secs) 30 15 30 30 30 secs secs each secs secs secs 10 mins Rest (secs) 30 30 30 30 30 Circuits 5 4 3 2 1

Continue to rotate the order for 5 workouts and then move on to level 5.

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