Do you have 16 minutes to spare? Why not to do something great for your mood and your body? This workout will make you feel like a badass, that’s for sure. All you have to do is to give it your max throughout the entire 3 rounds. I have to admit that I feel like I could have push myself a lot harder and that on a intensity scale from one to ten I was at about seven or eight. The good news is that it still made feel incredible and a broke a good amount of sweat. Check out the video to see my form and the intensity at which I was pushing myself before you do the workout at home:

Full Body Blast Workout Breakdown:

1. Jump Rope high knees (or toe taps on chair) – 100 reps

2. Push Up with Knee Tuck Burpee – 10 reps alternating legs

3. Jump Rope high knees (or toe taps on chair) – 100 reps

4. One Leg Deadlift with 5 Leg Lifts – 5 sets on each leg

5. Jump Rope High Knees (or toe taps on chair) – 100 reps

6. Leg Lift Toe Touch – 30 reps alternating legs

Complete 3 rounds of this circuit as fast as you can, while keeping good form. Try not to take any longer breaks in between exercises and focus on keeping a good pace. This workout is really good for intermediates that can do all basic bodyweight exercises with great form and are able to jump the rope. If the knee tuck push ups are too hard for you, then do regular push ups. If you’re having a hard time with the jump rope and high knees are still technically difficult for you, then jump with your feet together. You can always do simple modifications to this workout to make it fit your own fitness level. Remember that your goal is not to compete with me and others, but yourself. Beating your own records and pushing your own limits really matters the most and it is meaningful.

Enjoy this workout and if you want to workout with me in real time, then join my Zgym. I have a lot of workouts that will whip you into shape in no time 🙂

-Z