This workout gives you a total fitness experience. There are three sections that each focus on a specific fitness goal.
In section 1, you’ll do a dynamic warmup that elevates your core temperature, lubricates your joints, and mobilizes your ankles, hips, and upper back. It primes your entire body for peak performance.
In section 2, you’ll perform core work to strengthen your abs, glutes, and shoulders, and bulletproof your back.
Then in section 3, you’ll perform favorite exercises from Olympians to get a full-body metabolic conditioning workout. This portion will help you burn fat long after your last rep.
I performed this exact workout live on “Good Morning America.” Follow along in the video below. For equipment, you only need a pair of dumbbells and a box, ottoman, or step.
SECTION 1: MOBILITY
Directions: Start with cycle 1. Perform the movements in the order listed for one minute each. Once you finish cycle 1, rest one minute and begin cycle 2.
Cycle 1
1. March-in-place to run-in-place
2. Spider lunge
3. Seal jack
4. T-pushup
5. Squat to stand
Cycle 2
1. Kneel to stand
2. Monkey lunge
3. Predator jack
4. Pushup walkout
4. Mind-muscle squat
After cycle 2, rest one minute and then move on to section 2 below.
SECTION 2: CORE
Directions: Start with cycle 1. Perform the movements in the order listed for one minute each. Once you finish cycle 1, rest one minute and begin cycle 2.
Cycle 1
1. In-place plank trench crawls
2. Side plank reach and rotate
3. Hollow-body hold
4. Glute bridge march
5. Russian twist
Cycle 2
1. Plank walkup
2. Side plank knee to elbow crunch
3. Hollow-body pumps or sweepers
4. Glute bridge walkout
5. Situp to Russian twist
After cycle 2, rest one minute and then move on to section 3 below.
SECTION 3: METCON
Directions: Start with cycle 1. Perform each exercise for 40 seconds, resting 10 seconds between moves. Once you finish cycle 1, move on to cycle 2. You’ll complete 8 cycles total.
Cycle 1
1. Single-leg hip thrust, left
2. Single-leg hip thrust, right
3. Yoga to judo pushup
4. Skater jump
Cycle 2
1. Single-leg split squat, left
2. Single-leg split squat, right
3. Dead-stop pushup to Superman
4. In-and-out squat
Cycle 3
1. Single-leg lunge, left
2. Single-leg lunge, right
3. Tapping pushup
4. Long jump to backpedal
Cycle 4
1. Single-leg stepup, left
2. Single-leg stepup, right
3. Bear crawl to pushup
4. Lateral 3-step
Cycle 5
1. Single-leg reverse lunge to stepup, left
2. Single-leg reverse lunge to stepup, right
3. Tunisian pushup
4. Dumbbell piston
Cycle 6
1. Single-leg lateral lunge to lateral stepup, left
2. Single-leg lateral lunge to lateral stepup, right
3. Netherlands pushup
4. Dumbbell discus
Cycle 7
1. Single-leg Bulgarian split squat, left
2. Single-leg Bulgarian split squat, right
3. Brazilian pushup
4. Dumbbell shotput
Cycle 8
1. Single-leg Bulgarian split squat/jump, left
2. Single-leg Bulgarian split squat/jump, right
3. Mountain climber pushup
4. Dumbbell swing
