Time: 30 Minutes

Type: 5/5

  • Do Each Exercise 5 Time For 60secs.
  • 3 Rounds
  • 5 Minute Rounds
  • 30sec Breaks

Equipment: Weights & Bench/Box

Challenge Accepted: Add BOSU To The Workout and/or Increase Weight

Modify: Half Burpees Step Ins instead Of Hops. Lighter Weights

Tips: Try to Squeeze Shoulder Blazes On Chest Fly/Push Press. Hinge At Hips For Kick Backs.


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


Muscle Targeted:

  • Arms
  • Back
  • Chest
  • Shoulders

Rainbow Workout