Up and down like you mean it, for the full minute. Similar to Stance Jacks, you simply drop into a deep squat, arms going down to your knees, and then pump back up to your original starting position, hands overhead. There’s something about the hook punch that feels great after the previous workouts, and you can really throw your weight into them. Leap up like that four times, and then do eight hooks for the other arm. Legs wide, knees slightly bent, throw eight hooks into the air with the same arm, activating your torso, keeping your arms locked, moving from the hips, and then leap high as if whipping a jump rope twice under your feet. You run, double lunge, run, double lunge, run, double lunge until you think you’re going to hack up a lung. The same sprint jog from before, fast as you can in place, only to drop into a deep lunge, jump and fall into a lunge with the opposite leg, and then back up into the sprint. His forces you to go into a deep squat, and then push back up to a straight position, arms by your side, and then wide open again to reach down and touch the floor, over and over again for a full minute. Each time your feet open wide, you drop into a squat and reach down to touch the floor with alternating arms each time. Shuffle to one side, still sprinting, and then fall back to drop to one knee, and then explode into a fast jog, working your knees and pumping your elbows, only to fall back into the wide stance sprints and do the whole thing again. Then switch to face the left side, then switch to face back front, and then to your right. Begin with legs wide and sprint fast on your toes, feet barely leaving the ground, hands out before you. You can already see the wide eyed panic setting into the Test Group by this point. Lean forward, keep your abs activated, your core tight, and make sure your legs are flexible and knees never lock. Arms up, elbows close to your body, hop from one foot to the other, kicking out with a front kick with alternating legs. Make sure to travel, don’t just switch sides in one place, and try to lower yourself by lowering your legs some, and not just leaning down. Run to one side, reach down and touch the floor, and then dart back to where you started, touch the floor. Push up jacks (push ups with wide feet).
The workout is divided into 15 exercises, each of which is done for a whole minute. Not only will you get the benefit of the whole workout this way, but you’ll feel great for having finished the whole workout as opposed to being forced to stop early. Try to start at a medium level, and then ramp up your effort so that you’re giving it all you’ve got at the final two minutes. Going all out and burning yourself in the first five minutes will make the last ten complete agony. If possible, remain aware of the amount of time you have left, and try to pace yourself. Trust me, 15 minutes will never have seemed so long when each second is this intense. A mere 15 minutes! Surely it will pass by in a snap.
People accustomed to other workouts that can last up to an hour or more will find the length of this main workout laughable. Remember to go easy on your first set of these there’s lots of time and room for you to bring up the intensity, if not on the final set, than during the main workout itself.
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