Chase the Deadbug

3 Sets:
1) Decline&Incline Push-Ups, Step-Ups, Dead Bugs
2) Dips, Hip Thrust, Kneeling Extension
3) Finisher: Burpees x2 sets

1^st Set

• Decline&Incline Push-Ups
  • Set a target number of decline push-ups (feet elevated on chair or other surface, hands on the ground) that you can complete and feel that you could perform a few more (i.e. 16). After completion, quickly switch to an incline push-up (hands elevated, feet on floor) and perform half the number of repetitions as you performed decline (i.e. 8). The incline push-ups should be easier, but you will already be fatigued from the decline push-ups
    • To increase difficulty: increase reps
    • To decrease difficulty: decrease reps
• Step-Ups
  • Perform alternating leg step-ups using chair or other elevated surface
    • To increase difficulty: wear weighted backpack or hold heavy objects in hands
    • To decrease difficulty: pick lower elevated surface/floor and drive knee up
• Dead Bugs
  • https://www.stack.com/a/dead-bug

2^nd set

• Dips
  • Use chair or elevated surface to perform dips
    • To increase difficulty: elevate your feet on textbooks, another chair/couch
    • To decrease difficulty: move feet closer to your body
• Hip Thrusts
  • https://www.stack.com/a/hip-thrust
    • To increase difficulty: try single leg
    • To decrease difficulty: lie with back flat on ground and bridge up
• Side Planks
  • To increase difficulty: elevate feet onto chair or other surface

3^rd set

• Burpees
  • Perform to set number, rest 3 minutes, perform same number again