Time: 30 Minutes

Type: 40/20

  • Do Each Exercise For 40secs.
  • 3 Rounds
  • 5 Minute Rounds
  • 20sec Breaks

Equipment: Med. Ball

Challenge Accepted: Add BOSU To The Workout and/or TRX

Modify: If Your Back Hurts With Bicycle Put One Leg On The Ground

Tips: With Hip Twist Keep It Slow & Controlled. Move With The Hips Not With The Knees.


If The Workout Becomes Too Intense Take a Moment Count To Three and Try Again.


Muscle Target:

  • Abs & Core
  • Arms & Shoulders
  • Legs & Glutes

Chili Peppers & Pancakes Workout