Today use the Tabata protocol, it's a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.
Complete each exercise for 8 sets before moving on.
Alternating Waves (Battling Rope - Small Waves)
Kettlebell Swings
Power Waves (Battling Rope - Big Duel Arm Waves)
Box Jumps
Rest 5mins
Rower
Ab Wheel
Bike
Russian Twist
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