No Gear Workout! Hell Style!

General Warmup:

10 Minutes jog, row, ski or bike

Then:

A. Air Squat: 20 Seconds
B. Air Squat Hold: 10 Seconds
 3. Rest: 1 Minute
4 Sets of each (4 Minutes)

Rest: 1 Minute

A. Pushup: 20 Seconds
B. Pushup Position Plank: 10 Seconds
4 Sets of each (4 Minutes)

Rest: 1 Minute

A. Leg Raise: 20 Seconds
B. Leg Raise Hold: 10 Seconds

4 Sets of each (4 Minutes)

Rest: 1 Minute

A. V-Sit Kickout: 20 Seconds

B. V-Sit Hold: 10 Seconds

4 Sets of each (4 Minutes)
Rest: 1 Minute

A. Burpee: 20 Seconds

B. Pushup Position Plank or Air Squat Hold: 10 Seconds

4 Sets of each (4 Minutes)

Cool Down:

10 Minutes jog, row, ski, bike