Up Downs

Warm-up: Complete in any order-

3 x 15 Slow Count V-ups

3 x 15 Slow Count Superman Back Extensions


Main Set*:

Complete Situps for 5 minutes. When the trainer blows the whistle, complete 1 tuck jump (Just the tuck jump), then immediately resume situps. If completing the workout on your own, complete 1 tuck jump every 15 seconds.


Rest 1 minute, then-


Complete KB Swings for 5 minutes. When the trainer blows the whistle, complete 1 Burpee, then immediately resume KB Swings. If completing the workout on your own, complete 1 Burpee every 15 seconds.


Repeat one more time.


*Less than 1 month with Community Fit:

Please complete 1 round through OR 2 rounds of 2 1/2 minutes each. Please take breaks when you need it and modify as necessary.


Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Scorpion Stretch




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