MONDAY: Lower Body Mission

#1 Warm up: Watch Video

25 Butt-Kix (jog in place where your heels hit your butt)
25 Jax
(repeat 2x)
25 Squats
25 2-Step Heismans
(repeat 2x)
Jump Rope (2 minutes)

#2 The Bomb: Watch Video
Tools: Jump Rope
Mission: Do 3 rounds for time

20 Alternating Forward Lunges
20 Squats
10 Burpees
1-Minute Jump Rope
20 Alternating Step Back Lung
20 Jax
10 Burpees
1-Minute Wall-Sits (sit against the wall with legs at a 90 degree angle)
Record your time at the end of the third round!

#3 Welcome Package: Watch Video
Mission: 4 rounds for time
Tools: floor mat

20 Butt-Kix
20 Ski Squats (Plyometric quat with feet close together, like the squat position when snow skiing)
20 Heisman
20 Jax
20 Bicycle Crunches
Record your time at the end of the third round!

#4 SSS (SkaterSquatShuffle): Watch Video
Mission: 3 sets  for time

20 Skaters (lunge from side to side, touching opposite hand to the lunging foot)
20 Butt-Kix
20 Squat Front-Kix (squat with alternating kicks)
20 Butt-Kix
20 Shuffle (quick switch)
20 Butt Kix
Record your time at the end of the third round!

#5 Plank & Simple: Watch Video
Tools: floor mat
Mission: 3 Rounds (not for time)

Hold all positions 30 seconds:

Plank (push up position)
Left Side plank (on hand-modify to elbow if needed)
Right Side plank

  1. AJ says:

    Ouch. I made it as far as 2 rounds of the Welcome Package before the pain in my miniscus kicked in and my knees voice was louder and stronger than my will. My time was what it is for 50 and female with a torn miniscus.
    It took me 26:04 to complete the Bomb 3x and 6:00 to complete the Welcome Package 2x. I didn’t time the Warm-Up.

    I love the workouts Steve! I’m looking forward to tomorrow!

    • That’s awesome!!! Way to push thru it!!

      • AJ says:

        Thanks Bonnie. Did part of the upper body mission this morning. My knee started to hurt with the O/H squats so I nixed those and did Press/Pushes again. Couldn’t do the Suicide challenge either, although yesterday I had no problems with the burpees. Today though, it (knee) was bothering me. We’ll see how I feel tomorrow.

  2. Steffi says:

    Thanks a lot for sharing this excercises. You really make it easy to start even if you are not
    close. Is just great. Will start on Thursday and be curious how long I need 😉

    • I’m so sorry I missed your comment. Did you figure it out. It normally takes about an hour – but it just depends on your physical condition. Hope you are enjoying the workouts!

  3. maritzaortiz says:

    Wow! I just started this program and did this workout yesterday (I know it wasn’t Monday, but I wanted to start in order) and I just wanted to let you guys know that IT. WAS. AWESOME!! It was so hard, but I was able to keep up with Steve, just barely, and that was my goal. LOVE THIS!! Can’t wait to do more today.

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