WEEK 7 : DAY 2

THE WARMUP

MTNTOUGH Bodyweight Standard
Run - 400m
High Knees - 30 sec
Butt Kicks - 30 sec
World's Greatest Stretch - 30 sec
Overhead Lunge - 30 sec
Walk Out Push-ups - 30 sec
Lateral Lunge - 30 sec
Floor Wipers - 30 sec

THE WORKOUT

Specific Warmup
*3 Rounds
Quad Walk - 10
Butt Kicks - 20
Static Lateral Lunges - 10
Toe Tap Pushups - 10
Supermans - 20

Section 1
Buy In: Air Squats - 100

Then, 4 Rounds of
Tempo Pushups (2 sec up, 6 sec down) - 10
Squat Jumps - 10
Front Plank - 1 min

Section 2
Buy In: Air Squats - 150
Then, 4 Rounds of
Tempo Pushups (2 sec up, 4 sec down) - 10
Squat Jumps - 10
Side Plank - 1 min (30 sec each side)

Section 3
Buy In: Air Squats - 200
Then, 4 Rounds of
Tempo Pushups (2 sec up, 2 sec down) - 10
Squat Jumps - 10
Bicycles - 80 (40 each side)

Done

NOTES
After warming up, you will add the additional warm-up, and complete 3 rounds.
For the rest of the workout, there are 3 sections, and you will complete each section once. There is a “Buy-In” to each section that will be completed in entirety before moving to the rounds. Be sure to grab your watch or phone before starting, as you’ll need to time a portion of the round in each section.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Butt Kicks: https://lab.mtntough.com/videos/mtntough-form-buttkicks
Static Lateral Lunges: https://lab.mtntough.com/videos/mtntough-form-static-lateral-lunge
Toe Tap Pushups: https://lab.mtntough.com/videos/mtntough-form-toe-tap-pushups
Supermans: https://lab.mtntough.com/videos/mtntough-form-superman
Front Plank: https://lab.mtntough.com/videos/mtntough-form-frontplank
Air Squats: https://lab.mtntough.com/videos/mtntough-form-air-squats
Tempo Pushups: https://lab.mtntough.com/videos/mtntough-form-tempo-pushups
Squat Jumps: https://lab.mtntough.com/videos/mtntough-form-squat-jumps
Side Plank: https://lab.mtntough.com/videos/mtntough-form-side-plank
Bicycles: https://lab.mtntough.com/videos/mtntough-form-bicycles