Complete 5 rounds of couplet before moving to the next.

10 goblet squats 15/20
:45 sec step back lunges
:30 sec rest

10 DB bent row 15/20 ea.
:45 sec DB biceps curls (strict) 15/20 ea.
:30 sec rest

10 pushups (strict) 
:45 sec OH DB triceps ext 15/20 (from knees)
:30 sec rest

10 v-ups 
:45 sec tap down crunches
:30 sec rest

Post "done" to comments.

Workout Notes:

  1. Really try to keep the strict movements strict.

  2. Try to stay moving for the entire :45 sec.

  3. Works best (read: hurts more) if you are exact with your :30 sec rest. 40 sec makes this an entirely different (read: easier) workout.

  4. Breezing the step back lunges couplet? Use weights.

  5. Remember, it’s step-BACK lunges, not step-forward lunges. That is deliberate programming. It uses more of the glute and hamstring. Touch those knees to the ground every time.

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