A tri-set is three different exercises performed one after another, without any rest in between. Within each tri-set, perform each exercise for 30 seconds. After each tri-set is completed, rest 45 seconds before moving on to the next tri-set. After you complete one full round rest 2 minutes before starting another round. Complete three full rounds. 


Back widow
King cobra
Cliffhanger plank


Thumbs up push-ups
Diamond push-ups
Triceps lift-off


Bear crawl
Walk around


PLYO push-ups
Cobra push-ups
Deadstop push-ups


This workout is designed to push someone who has some fitness background. If you are a beginner, then I suggest you modify the workouts to bodyweight movements that are similar or use light dumbbells or even adjust to what you have to work with.

And when in doubt go for an intentional walk of at least 20-30 mins and mix in some exercises along the way like lunges, dips at a park bench or rock, push-ups on a raised surface, step-ups on a raised surface, ab crunches and leg lifts, etc. Pick a number that you will hit before the end of your walk (ex: 4 x 10 reps of each exercise before the end of your walk or at the halfway point or the end or whatever)!

Comment below with how you did and how long it took you!

Push yourself to become 1% better every day!

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And as always, have fun, work hard, and stay shredded!

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