Finisher's express 21min workout

My latest go-to workout if I have good energy and I want to hit the entire body.

 Source (Mike Whitfield, Finisher Express Workouts)

 

 

 

Finishers Express Workout Schedule

Day 1 – Workout A

 

 

1A) Goblet Jump Squat and Stick (30 seconds)

1B) DB Chest-Supported Row (30 seconds)

1C) Neutral Grip DB Chest Press (30 seconds)

Rest 30 seconds and repeat 2 more times

2A) DB Walking Lunge or Goblet Walking Lunge (30 seconds)

2B) Iron Cross (30 seconds)

2C) Stability Ball Leg Curl (30 seconds)

Rest 30 seconds and repeat 2 more times

Express Ab Circuit

 

3A) Ab Wheel or Stability Ball Rollout (30 seconds)

3B) X-Body Mountain Climber with Feet Elevated (30 seconds)

3C) Pushup Plank (30 seconds)

Rest 30 seconds and repeat 2 more times

Finisher

 

Do the following circuit as many times as possible in 3 minutes, resting ONLY

when needed:

 

4A) Bench Vault (5)

4B) Explosive Pushup (aka Plyo Pushup) (5)

4C) KB or DB Swings (10)

Stretch as needed

dailyhiit.com - transform yourself

Neat circuit (I feel upper body burn after):

Source: http://www.dailyhiit.com/videos/transform-yourself-workout-thehiit22

Transform yourself
alternating lunge with a bicep curl 50 sec
4 mount + pushup 50 sec
squat + shoulder press 50 sec
row 50 sec
sumo squat + front raise (swing) 50 sec
triceps dips 50 sec

3-4 rounds is usually enough