wofh — By johnny fontana

a full-body bodyweight workout

We've enlisted trainer Johnny Fontana (owner of Virtu, a private training gym in LA) to put you through a full-body workout you can do in your ho...
Apr 09, 2020 013 read article
performance — By ben checketts

a full-body one kettlebell workout

When I signed up for virtual coaching with Pat Giles, I thought “How hard could this possibly be?” Well, the first week saw me foam rolling every ...
Apr 05, 2020 015 read article
wofh — By noam tamir

a bodyweight workout with ts fitness

The TS way of creating programs is Training Smart and Training Strong.  When creating programs we always make sure to do a thorough warm-up and pre...
Nov 08, 2018 038 read article
wofh

The Best Cardio Exercises To Set Your Pulse Racing

For most people, the word cardio means running, cycling or something along those lines, but all you really have to do to improve your cardiovascula...
Jan 12, 2020 033 read article

the latest news

performance | By The Rhone Team

Test Your Physical Prowess With These Military-Inspired Workouts for Veterans Day

Today is Veterans Day, a day where we honor the brave men and women who have served in our military. To pay tribute to our veterans, today we are challenging you to complete a workout inspired by what each branch of our military requires for Basic Training. Requirements vary branch to branch, but...
performance | By Riah Jannah

Home Workout Using Just a Chair

With limited access to a gym or equipment, people have been getting creative with their home workouts. Dale Santiago previously provided a list of common household items anyone can use as alternatives to weights and machines, and one key item here is the humble chair. With this in mind, today’s w...
wofh | By Mike Reilly

Train Like a Hockey Player

There’s a lot more than just skating that goes into success on the ice. We asked Ottowa Senators defenseman Mike Reilly to put together a full-body at-home workout that will give you a taste of what it takes to stay conditioned on the ice. Let’s get started.   Equipment Needed: Yoga mat, light w...
wofh | By Kody Kerbox

Bodyweight Muscle Endurance Workout

Need a quick full-body workout that will get your muscles burning? This bodyweight muscle endurance workout by professional stand up paddle surfer Kody Kerbox is just that. You need nothing but some space and your body so clear the room and let's get after it.    WARM-UP Hand Release Push-ups 5...
wofh | By Nino Dimaggio

20 Minute Full Body Workout

We asked one of our Rhone Captain's, Nino Dimaggio, to put together a full body workout. This workout uses nothing but a chair, so head to your kitchen, grab and chair, and clear some space.    40 seconds of work followed by 20 seconds of rest  Complete 4 rounds of the below exercises: 1) Mount...
wofh | By Jason Markland

A Backyard Body Weight Workout

Hit the backyard (or living room will do) for a bodyweight workout by professional fighter and trainer Jason Markland. This full-body workout will test your explosiveness, your endurance, and your strength throughout the 1-minute intervals. So clear some room and let's get started.   Complete 4x1...
wofh | By Dale Santiago

WOFH: An Explosive Full-Body Bodyweight Workout

We asked Rumble trainer Dale Santiago to put together a short and sweet full-body, HIIT bodyweight workout that will leave you pumped to tackle the day. Grab your timer and get ready to work. Always work for 1 minute at a time followed by 30 seconds of rest within each set. Complete each block f...
wofh | By Cameron Yuen

A Full Body Mobility Workout

In our efforts to get in a good workout, we often think only about that sweat equity. How hard am I working? How much am I sweating?  We often forget one of the most crucial parts of taking care of our bodies: mobility and stretching. In an effort to incorporate these practices more fully into ou...
wofh | By Pat Gilles

Power Endurance Workout with a Core Emphasis

If you missed his IG Live, don't worry. We asked the talented Pat Gilles to put pen to paper and write down his endurance workout. No equipment needed. Just you, some space, and energy to get after it.      Warm-Up 20 Jumping Jacks, Seal Jumps, or Cross Jumps 4x 90/90 Hip Work  4x Mobility Move...
wofh | By Jonathan Holliday

A Dumbbell Only Lower Body Workout

We're starting out your week with this killer lower body dumbbell only workout from Jonathan Holliday of Shed Fitness in Memphis. So grab your dumbbells at your desired weight, clear some space in your living room, and let's get working.    1st Round 10 Front Squats (x4) 10 Straight Leg Dead Lif...
wofh | By Dale Santiago

WOFH: Home Items You Can Use As Weights

Working out from home for however long you may be there just got a lot easier. We enlisted trainer Dale Santiago to offer common household items (and perhaps some of your favorite libations) that you can use in your workouts in lieu of dumbbells. Whether your WOD calls for more reps or more weig...
wofh | By Kristina Centenari

32-Minute Bodyweight HIIT

If you've got 32 minutes, we've got a workout for you. We asked Rumble trainer Kristina Centenari to put together a workout that would work you hard and she did not let us down. So find some space, turn on some music, and let's get started.   40 seconds on, 20 seconds off  X4- 2 high knees, ...
wofh | By Johnny Fontana

A Full-Body Bodyweight Workout

We've enlisted trainer Johnny Fontana (owner of Virtu, a private training gym in LA) to put you through a full-body workout you can do in your home. He's broken it down into three groupings to get your whole body working up a sweat. So grab your mat (that's all you'll need) and let's get starte...
wofh | By Olympic Skier Hannah Kearney

5 Cardio/Core Supersets

If you ever wondered how an Olympic Gold Medalist stays in shape, look no further. This is a no equipment needed workout from Olympic skier Hannah Kearney that will push your core and get your heart racing.  Complete cardio exercise A for 20 seconds.  This is not a long time, so push your self ...
performance | By Ben Checketts

A Full-Body One Kettlebell Workout

When I signed up for virtual coaching with Pat Giles, I thought “How hard could this possibly be?” Well, the first week saw me foam rolling every night, the second had me on a routine regimen of Ibuprofen and the third saw me crawling towards an ice bath. You see Pat runs a no-nonsense gym in t...
wofh | By Jason Gonzalez

The Ultimate In-Home Lower Body Get Bouncy Program

Strength coach and trainer Jason Gonzalez is all about getting you to move better. As a certified Functional Range Conditioning Mobility Specialist, he knows a thing or two about making sure you move and move correctly. He's put together a workout meant to strengthen and get your heart pumping in...
wofh | By Tim Machado

At Home Dumbbell Blaster

Grab your dumbbells because we've got a treat for you. We've enlisted Equinox Trainer and Precision Nutrition Coach Tim Machado to put you through a dumbbell blaster workout to kick off your day. You have the option to lay on a roller to activate more core and work more range of motion, but the...
wofh | By Dean Pohlman // Man Flow Yoga

Dynamic Lunge Burner for Your Hips and Core

Get ready for a yoga-inspired workout from Dean Pohlman of Man Flow Yoga. This hip and core burner is focused on building strength, mobility, and endurance. It's the perfect blend of being beginner-friendly while still giving you an intense challenge.      Enjoy the workout? To see more from Dea...
wofh | By Angela Gargano

6 Move Upper Body & Core Workout

Let’s work on some moves that aren’t so explosive but are complete game-changers. These moves will help strengthen your core and stabilize your shoulders so that when you DO go back to lifting, you’ll feel stronger than ever  Complete 30 seconds of each of the moves below. Repeat five times. Y...
wofh | By Sean Alexander of Model Trainers

A Dumbbell Workout

Today’s at-home workout is brought to you by @model_trainers and only requires one set of dumbbells! Utilizing a total of 5 movements, we’ll work through a short full-body circuit. Repeat 5x through with 10-15 reps per exercise for a short, sweet, and simple sweat!   Shoulder Press   Alternatin...
wofh | By Dean Polhman // Man Flow Yoga

Full Body Works

You've made it to Thursday and now you'll be rewarded with the full body works from Dean Pohlman, founder of Man Flow Yoga. This 30-minute class is a mix of yoga and bodyweight exercises. Not a big yoga person? Not to worry. You don't have to have experience in yoga to get started. So grab your m...
wofh | By Vincek

30-Minute Full Body Hiit by Li

Clear some space and get ready to get after it. We asked F45 Trainer Libby Vincek to put together a workout that will pump you up and get you through your hump day. Let's get started.    12 Mountain Climbers + 2 Explosive Squats   Curtsy lunge into a Staggered Squat   Shoot Throughs   1 Broad...
wofh | By Kyle Axman

Unilateral Bodyweight Circuit

Get ready for a heart-pumping bodyweight workout to kickstart your day. We enlisted trainer and triathlete Kyle Axman to get you moving. So clear some space and get ready to sweat.   Complete all 4 exercises and then rest for 60 seconds. Right side only, rest, then left side only. Complete 4 sets...
wofh | By Dean Pohlman // Man Flow Yoga

Yoga For Men

It's Sunday and there's nothing better than a good yoga flow to add some calm to your day. We asked Dean Pohlman from Man Flow Yoga to put together a class to help you build strength and flexibility. You'll also feel as chill as the dog you'll see in the corner, so we highly recommend. So without...
wofh | By Pat Giles

Deck of Cards EMOM

No excuses – having no access to a gym doesn’t mean you can’t work out. This workout can be done at home, in a park, or wherever you want. If you have a deck of cards, you have a workout. If you don’t have a deck of cards, there are apps that can do this for you. Also, the flipping of the cards ...
wofh | By Damon Goddard, PES, CGFI-3, MCHC

Foundational Work From Home Golf Performance Program

The PGA Tour has been postponed through mid-May and we are seriously going to miss watching two majors and some incredible golf being played. Worse, we are missing the fact that we may not be able to go play and practice on our own course right now. So rather than lament in the fact that your ga...
wofh | By Alan Filauro

Two Towel Workout

It's Monday and time to start a new week! We've enlisted Alan Filauro to put together a bodyweight workout to kick your week off right. So grab two towels, and let's get working. 2 Towel Workout This workout only requires body weight and two clean towels. Starting off with calisthenics, hold ...
wofh | By Zach Feldman

A Full Body AMRAP

This is a full-body workout meant to get your heart rate up and hit your core. It's a 20 minutes AMRAP, so find a pace that you can keep the whole time and try to keep any rest breaks short. You're going to do 2 of each exercise, then 4, and keep going up by 2 as high as you can in the 20 minute...
wofh | By Jason Gonzalez

A Full Body Rally

It's almost the weekend and that means it's time for a full-body workout to get you to the end of the week. We asked Jason Gonzalez, a strength coach and trainer out of UT to put together a workout to get your heart pumping. So clear a spot in your living room or hop into your home gym and let's ...
wofh | By the Rhone Team

Support Small Businesses by Streaming These Workouts

In an effort to provide you with even more options for keeping your mind and body sharp in the coming weeks, we have put together a list of some of our favorite small studios and businesses around the country who are offering online classes you can participate in from the comfort of your home. A...
wofh | By Jason Pak and Lauren Pak

An At Home Bodyweight Workout

When we think about our role during this time, we know that positive vibes, well-crafted workouts, and friendly reminders on how to stay safe are all ways that we can continue to have a positive impact during an uncertain time! So with that said, here are 6 exercises you can do without any equip...
wofh | By The Rhone Team

Pump Up Your Chest With This 10-Minute Press-Up Workout

You probably have plenty of fitness goals, but may have written off some of them because you don’t have the time to follow an intense workout plan.  The exercises in this workout target your chest muscles as well as the fronts of your shoulders and the backs of your arms. Because all the moves wo...
wofh | By The Rhone Team

The Best Cardio Exercises To Set Your Pulse Racing

For most people, the word cardio means running, cycling or something along those lines, but all you really have to do to improve your cardiovascular fitness is to raise your heart rate. Running is great for that, but you can get an effective cardio workout done in the gym or at home using just bo...
wofh | By Clean Simple Eats

2020 Metabolic Kickstarter

When we say we want to kick the new decade off right, we mean it. And how could you possibly kick off a new decade without going big? We asked our friends at Clean Simple Eats Fit to put together a new decade workout that will kickstart your fitness regime for the next 10 years. It's that good. S...
wofh | By Blair Wheeler

WOD on the Road

Traveling is something that in theory sounds great, but when it comes to traveling for business it too often comes at the expense of fitness, or at the very least you’re routine. If you’re like me you’re a creature of habit. I thrive on a routine, and with a job that is based remotely, it is impe...
wofh | By Darren Tomasso

Deconstruct Your Ab Routine

Abs. They’re highly coveted but we’re consistently going about them the wrong way. Your ab circuit is probably lacking, and maybe your six pack is too. You may set ambitious goals for yourself—completing 100, 200, or even 500 crunches—moving up and down from the floor vigorously until you feel a ...
wofh | By JJ Peterson

Optimize Your Training with a Heart-Pumping Tabata Workout

If you love a good HIIT workout, then Tabata is your next step. Not familiar with Tabata? It's fairly similar to HIIT but with shorter rest and work periods. But be warned: shorter definitely does not mean easier. We asked JJ Peterson (@hiittrainer) to put together a Tabata workout that would pus...
wofh | By Noam Tamir

A Bodyweight Workout with TS Fitness

The TS way of creating programs is Training Smart and Training Strong.  When creating programs we always make sure to do a thorough warm-up and prep the body for a workout. This includes addressing all the joints of the body and doing exercises to prepare the muscles for work. The workout starts...
performance | By Ben Checketts

The Hotel HIIT Workout

Taking a vacation this summer with no access to a gym? Never fear, this workout can be done anywhere from a parking garage to a hotel room as it requires no equipment. HOTEL HIIT WORKOUT 30 seconds work / 15 seconds rest / 3 sets Complete each movement in round 1 and then start back at the top f...
performance

Test Your Physical Prowess With These Military-Inspired Workouts for Veterans Day

Today is Veterans Day, a day where we honor the brave men and women who have served in our military. To pay tribute to our veterans, today we are c...
Nov 11, 2020 01 read article
performance — By riah jannah

home workout using just a chair

With limited access to a gym or equipment, people have been getting creative with their home workouts. Dale Santiago previously provided a list of ...
May 31, 2020 02 read article
wofh — By mike reilly

train like a hockey player

There’s a lot more than just skating that goes into success on the ice. We asked Ottowa Senators defenseman Mike Reilly to put together a full-bod...
Apr 26, 2020 03 read article
wofh — By kody kerbox

bodyweight muscle endurance workout

Need a quick full-body workout that will get your muscles burning? This bodyweight muscle endurance workout by professional stand up paddle surfer...
Apr 22, 2020 04 read article
wofh | By nino dimaggio

20 minute full body workout

We asked one of our Rhone Captain's, Nino Dimaggio, to put together a full body workout. This workout uses nothing but a chair, so head to your kitchen, grab and chair, and clear some space.    40 seconds of work followed by 20 seconds of rest  Complete 4 rounds of the below exercises: 1) Mount...
wofh | By jason markland

a backyard body weight workout

Hit the backyard (or living room will do) for a bodyweight workout by professional fighter and trainer Jason Markland. This full-body workout will test your explosiveness, your endurance, and your strength throughout the 1-minute intervals. So clear some room and let's get started.   Complete 4x1...
wofh | By dale santiago

wofh: an explosive full-body bodyweight workout

We asked Rumble trainer Dale Santiago to put together a short and sweet full-body, HIIT bodyweight workout that will leave you pumped to tackle the day. Grab your timer and get ready to work. Always work for 1 minute at a time followed by 30 seconds of rest within each set. Complete each block f...
wofh | By cameron yuen

a full body mobility workout

In our efforts to get in a good workout, we often think only about that sweat equity. How hard am I working? How much am I sweating?  We often forget one of the most crucial parts of taking care of our bodies: mobility and stretching. In an effort to incorporate these practices more fully into ou...
wofh | By pat gilles

power endurance workout with a core emphasis

If you missed his IG Live, don't worry. We asked the talented Pat Gilles to put pen to paper and write down his endurance workout. No equipment needed. Just you, some space, and energy to get after it.      Warm-Up 20 Jumping Jacks, Seal Jumps, or Cross Jumps 4x 90/90 Hip Work  4x Mobility Move...
wofh | By jonathan holliday

a dumbbell only lower body workout

We're starting out your week with this killer lower body dumbbell only workout from Jonathan Holliday of Shed Fitness in Memphis. So grab your dumbbells at your desired weight, clear some space in your living room, and let's get working.    1st Round 10 Front Squats (x4) 10 Straight Leg Dead Lif...
wofh | By dale santiago

wofh: home items you can use as weights

Working out from home for however long you may be there just got a lot easier. We enlisted trainer Dale Santiago to offer common household items (and perhaps some of your favorite libations) that you can use in your workouts in lieu of dumbbells. Whether your WOD calls for more reps or more weig...
wofh | By kristina centenari

32-minute bodyweight hiit

If you've got 32 minutes, we've got a workout for you. We asked Rumble trainer Kristina Centenari to put together a workout that would work you hard and she did not let us down. So find some space, turn on some music, and let's get started.   40 seconds on, 20 seconds off  X4- 2 high knees, ...
wofh | By johnny fontana

a full-body bodyweight workout

We've enlisted trainer Johnny Fontana (owner of Virtu, a private training gym in LA) to put you through a full-body workout you can do in your home. He's broken it down into three groupings to get your whole body working up a sweat. So grab your mat (that's all you'll need) and let's get starte...
wofh | By olympic skier hannah kearney

5 cardio/core supersets

If you ever wondered how an Olympic Gold Medalist stays in shape, look no further. This is a no equipment needed workout from Olympic skier Hannah Kearney that will push your core and get your heart racing.  Complete cardio exercise A for 20 seconds.  This is not a long time, so push your self ...
performance | By ben checketts

a full-body one kettlebell workout

When I signed up for virtual coaching with Pat Giles, I thought “How hard could this possibly be?” Well, the first week saw me foam rolling every night, the second had me on a routine regimen of Ibuprofen and the third saw me crawling towards an ice bath. You see Pat runs a no-nonsense gym in t...
wofh | By jason gonzalez

the ultimate in-home lower body get bouncy program

Strength coach and trainer Jason Gonzalez is all about getting you to move better. As a certified Functional Range Conditioning Mobility Specialist, he knows a thing or two about making sure you move and move correctly. He's put together a workout meant to strengthen and get your heart pumping in...
wofh | By tim machado

at home dumbbell blaster

Grab your dumbbells because we've got a treat for you. We've enlisted Equinox Trainer and Precision Nutrition Coach Tim Machado to put you through a dumbbell blaster workout to kick off your day. You have the option to lay on a roller to activate more core and work more range of motion, but the...
wofh | By dean pohlman // man flow yoga

dynamic lunge burner for your hips and core

Get ready for a yoga-inspired workout from Dean Pohlman of Man Flow Yoga. This hip and core burner is focused on building strength, mobility, and endurance. It's the perfect blend of being beginner-friendly while still giving you an intense challenge.      Enjoy the workout? To see more from Dea...
wofh | By angela gargano

6 move upper body & core workout

Let’s work on some moves that aren’t so explosive but are complete game-changers. These moves will help strengthen your core and stabilize your shoulders so that when you DO go back to lifting, you’ll feel stronger than ever  Complete 30 seconds of each of the moves below. Repeat five times. Y...
wofh | By sean alexander of model trainers

a dumbbell workout

Today’s at-home workout is brought to you by @model_trainers and only requires one set of dumbbells! Utilizing a total of 5 movements, we’ll work through a short full-body circuit. Repeat 5x through with 10-15 reps per exercise for a short, sweet, and simple sweat!   Shoulder Press   Alternatin...
wofh | By dean polhman // man flow yoga

full body works

You've made it to Thursday and now you'll be rewarded with the full body works from Dean Pohlman, founder of Man Flow Yoga. This 30-minute class is a mix of yoga and bodyweight exercises. Not a big yoga person? Not to worry. You don't have to have experience in yoga to get started. So grab your m...
wofh | By vincek

30-minute full body hiit by li

Clear some space and get ready to get after it. We asked F45 Trainer Libby Vincek to put together a workout that will pump you up and get you through your hump day. Let's get started.    12 Mountain Climbers + 2 Explosive Squats   Curtsy lunge into a Staggered Squat   Shoot Throughs   1 Broad...
wofh | By kyle axman

unilateral bodyweight circuit

Get ready for a heart-pumping bodyweight workout to kickstart your day. We enlisted trainer and triathlete Kyle Axman to get you moving. So clear some space and get ready to sweat.   Complete all 4 exercises and then rest for 60 seconds. Right side only, rest, then left side only. Complete 4 sets...
wofh | By dean pohlman // man flow yoga

yoga for men

It's Sunday and there's nothing better than a good yoga flow to add some calm to your day. We asked Dean Pohlman from Man Flow Yoga to put together a class to help you build strength and flexibility. You'll also feel as chill as the dog you'll see in the corner, so we highly recommend. So without...
wofh | By pat giles

deck of cards emom

No excuses – having no access to a gym doesn’t mean you can’t work out. This workout can be done at home, in a park, or wherever you want. If you have a deck of cards, you have a workout. If you don’t have a deck of cards, there are apps that can do this for you. Also, the flipping of the cards ...
wofh | By damon goddard, pes, cgfi-3, mchc

foundational work from home golf performance program

The PGA Tour has been postponed through mid-May and we are seriously going to miss watching two majors and some incredible golf being played. Worse, we are missing the fact that we may not be able to go play and practice on our own course right now. So rather than lament in the fact that your ga...
wofh | By alan filauro

two towel workout

It's Monday and time to start a new week! We've enlisted Alan Filauro to put together a bodyweight workout to kick your week off right. So grab two towels, and let's get working. 2 Towel Workout This workout only requires body weight and two clean towels. Starting off with calisthenics, hold ...
wofh | By zach feldman

a full body amrap

This is a full-body workout meant to get your heart rate up and hit your core. It's a 20 minutes AMRAP, so find a pace that you can keep the whole time and try to keep any rest breaks short. You're going to do 2 of each exercise, then 4, and keep going up by 2 as high as you can in the 20 minute...
wofh | By jason gonzalez

a full body rally

It's almost the weekend and that means it's time for a full-body workout to get you to the end of the week. We asked Jason Gonzalez, a strength coach and trainer out of UT to put together a workout to get your heart pumping. So clear a spot in your living room or hop into your home gym and let's ...
wofh | By the rhone team

support small businesses by streaming these workouts

In an effort to provide you with even more options for keeping your mind and body sharp in the coming weeks, we have put together a list of some of our favorite small studios and businesses around the country who are offering online classes you can participate in from the comfort of your home. A...
wofh | By jason pak and lauren pak

an at home bodyweight workout

When we think about our role during this time, we know that positive vibes, well-crafted workouts, and friendly reminders on how to stay safe are all ways that we can continue to have a positive impact during an uncertain time! So with that said, here are 6 exercises you can do without any equip...
wofh | By The Rhone Team

Pump Up Your Chest With This 10-Minute Press-Up Workout

You probably have plenty of fitness goals, but may have written off some of them because you don’t have the time to follow an intense workout plan.  The exercises in this workout target your chest muscles as well as the fronts of your shoulders and the backs of your arms. Because all the moves wo...
wofh | By The Rhone Team

The Best Cardio Exercises To Set Your Pulse Racing

For most people, the word cardio means running, cycling or something along those lines, but all you really have to do to improve your cardiovascular fitness is to raise your heart rate. Running is great for that, but you can get an effective cardio workout done in the gym or at home using just bo...
wofh | By clean simple eats

2020 metabolic kickstarter

When we say we want to kick the new decade off right, we mean it. And how could you possibly kick off a new decade without going big? We asked our friends at Clean Simple Eats Fit to put together a new decade workout that will kickstart your fitness regime for the next 10 years. It's that good. S...
wofh | By blair wheeler

wod on the road

Traveling is something that in theory sounds great, but when it comes to traveling for business it too often comes at the expense of fitness, or at the very least you’re routine. If you’re like me you’re a creature of habit. I thrive on a routine, and with a job that is based remotely, it is impe...
wofh | By darren tomasso

deconstruct your ab routine

Abs. They’re highly coveted but we’re consistently going about them the wrong way. Your ab circuit is probably lacking, and maybe your six pack is too. You may set ambitious goals for yourself—completing 100, 200, or even 500 crunches—moving up and down from the floor vigorously until you feel a ...
wofh | By jj peterson

optimize your training with a heart-pumping tabata workout

If you love a good HIIT workout, then Tabata is your next step. Not familiar with Tabata? It's fairly similar to HIIT but with shorter rest and work periods. But be warned: shorter definitely does not mean easier. We asked JJ Peterson (@hiittrainer) to put together a Tabata workout that would pus...
wofh | By noam tamir

a bodyweight workout with ts fitness

The TS way of creating programs is Training Smart and Training Strong.  When creating programs we always make sure to do a thorough warm-up and prep the body for a workout. This includes addressing all the joints of the body and doing exercises to prepare the muscles for work. The workout starts...
performance | By ben checketts

the hotel hiit workout

Taking a vacation this summer with no access to a gym? Never fear, this workout can be done anywhere from a parking garage to a hotel room as it requires no equipment. HOTEL HIIT WORKOUT 30 seconds work / 15 seconds rest / 3 sets Complete each movement in round 1 and then start back at the top f...
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