Performed in circuit fashion (back-to-back with little rest):
1.) Cross-Body Mountain Climber: 15 reps ea.
2.) Prisoner Squat: 20 reps (Demonstrated in this exercise video.)
3.) Push-Up: 15-20 reps (Whatever style that challenges you...I had my client lie on his stomach and extend the arms up and "overhead" between each push-up to incorporate the upper back.)
4.) Front Kicks: 20 reps ea. leg (fists up protecting your face, and alternate legs, kicking high...as if kicking that approaching zombie in the face!)
5.) Prisoner Lunges Forward and Reverse: 8-10 reps ea. leg (Step-out forward lunge, step back for reverse lunge, complete all reps on same leg before switching legs.)
Rest 1 minute (or until you've caught most of your breath) and repeat the 5-move circuit two more times. Booyah! Not bad for zero equipment. As for my client, I had him do the following upon completing the bodyweight-only piece:
1.) Kettlebell Swing: 20 reps (As in all exercise, form is critical on this one. Learn it. Respect it. Love it.)
2.) Kettlebell Overhead Press: 10-15 reps (Cradle one kettlebell in both hands and press overhead.)
3.) Kettlebell 1-Arm Row: 10-15 reps
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