Complete with a continuously running timer.

• 45 seconds Plank Hold
• 15 seconds Sprinting On The Spot
• 30 seconds Plank Hold
• 30 seconds Sprinting On The Spot
• 15 seconds Plank Hold
• 45 seconds Sprinting On The Spot
• 60 seconds rest
• 45 seconds Sprinting On The Spot
• 15 seconds Plank Hold
• 30 seconds Sprinting On The Spot
• 30 seconds Plank Hold
• 15 seconds Sprinting On The Spot
• 45 seconds Plank Hold

Scaling Down. 

Drop to your knees for the plank hold while still keeping hip height level with the height of the shoulders and keeping hips and shoulders square to the ground..

Got Equipment? 

Do you have a skipping rope? If you do you can substitute skipping for sprinting on the spot.

Technique Tip! 

Make your sprinting on the spot as vigorous as possible by bringing your knees up and using your arms as if you were running. Speed up or slow down your work rate to adjust intensity.