Workout Instructions

  • Begin with your FULLfitness Warmup.
  • Complete your Week 12 Friday Workout.
  • After completing the workout, enjoy your FULLfitness Cooldown.
  • If you're unsure how to conduct an exercise, click on the exercise below.

Do the "Breathe and Squeeze!" 

Always do what you can. Push yourself to do your personal best – whatever that may be.

Week 12 Friday Workout:

✓ 4 rounds using the same exercises.
✓ At the end of each round, there is a 60-second rest.

  • Round 1: Each exercise is done for 60 seconds with a 20-second rest between.
  • Round 2: Each exercise is done for 45 seconds with a 20-second rest between.
  • Round 3: Each exercise is done for 30 seconds with a 15-second rest between.
  • Round 4: Each exercise is done for 20 seconds with a 10-second rest between.

Exercises for Rounds 1 - 4:

Modifications:

  • Basketball Jumps - Keep feet planted on the ground and do a regular squat rather than jumping.
  • Burpee - Step each foot back into plank position rather than jumping feet simultaneously.
  • Push Ups - Substitute Knee Push Ups.

Super job! That was a difficult workout. You should be so proud of yourself!