Choose your intensity

  • Emerge: Perform as prescribed.
  • Elevate: Perform as prescribed. Optionally substitute box jumps for step ups. 
  • Excel: Substitute box jumps for step ups. 

This interval workout alternates between 30 seconds of work and 30 seconds of rest. During the rest phase, prepare for the next exercise. Repeat the sequence four times. 

Assault Bike
Chair Squats
Mountain Climbers
Step Ups
Plank
Butt Kickers