Bear Crawl: Get on your hands and knees in an all-fours position. Stack your hands directly beneath your shoulders and knees under your hips. Lift your knees off the ground, tighten your abs, and maintain a level back.
Pushup: Set up in a high plank position with wrists under shoulders and toes tucked. Tighten your abs and glutes to create a straight line from head to heels.
Dumbbell Thruster: Hold dumbbells in a front rack position with elbows parallel to the floor. Squat down, ensuring the chest stays up and thighs go parallel to the floor.
Deadlift: Stand with feet shoulder-width apart, shins close to the barbell. Hinge at the hips, keeping your back flat and grip the barbell. Push through your feet and extend your hips to lift the barbell.
Burpee: Begin in a squat position, then kick your feet back to a high plank. Perform a pushup, then jump your feet back to the squat position. Explode upward into a jump, reaching your hands overhead.
Cardio Row: Sit on the rowing machine with feet strapped in. Push through your heels to extend your legs, then pull the handle to your chest. Return to the starting position with control and repeat.
Squat: Set feet shoulder-width apart and point toes slightly outward. Squat down, keeping chest upright and knees tracking over toes. Push through heels to return to standing.
Walking Lunge: Step forward with one leg, bending both knees to 90 degrees. Push back to the starting position with your forward heel. Repeat with the opposite leg. Perform 3 sets of 20 to 30 seconds.
Assault Bike: Adjust the seat height, then sit and grip the handlebars. Lean forward and pedal with power through the legs. Engage in 5 rounds of 30 seconds on, 90 seconds off.
Kettlebell Swings: Hold the kettlebell with both hands between legs. Hinge at the hips and swing the kettlebell to eye level. Control the swing back down and repeat. Perform 5 rounds of 30 seconds on, 30 seconds off.