Materials needed

  1. Floor mat
  2. One 18” Box – (regress to a shorter size if needed)
  3. One dumbbell – Men – 10-15 lbs, Women – 5-10 lbs

Warm-up

  1. 20 Squat jumps
  2. 20 Jumping jacks
  3. 20 Push-ups
  4. 20 Mountain cllimbers
  5. 20 Walking lunges

The Workout

Name=11-12-13, 11 Repetitions, 12 Sets, Finish in 13 minutes

  1. 11 Box Jumps
  2. 11 Burpees
  3. 11 Alternating Jumping Lunges EACH SIDE (22 total)
  4. 11 Burpees
  5. 11 Single leg squats EACH SIDE (22 total)
  6. 11 Burpees
  7. 11 Push-up to hand-ups
  8. 11 Burpees
  9. 11 Reverse burpees
  10. 11 Burpees
  11. 11 Dumbbell Plank Drags EACH SIDE (22 total)
  12. 11 Burpees

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