The best way to reap all of the benefits that these big bang exercises have to offer is to move from one exercise to the next as quickly as possible, with minimal rest time in between.

As your fitness level increases, you will be able to perform more repetitions in the least amount of time; however, the focus should be on proper technique rather than speed.

Perform exercise 1, then exercise 2.
Repeat exercises 1 and 2, then exercise 3
Repeat exercise 1, 2 and 3, then exercise 4
Repeat exercises 3 and 4, then 5
Repeat exercises 4 and 5, then exercise 6
Repeat exercises 5 and 6, then exercise 7
Repeat exercises 6 and 7, 2 times.

Squat jumps (15 to 30 reps)

  • Stand shoulder-width apart (hip-width apart for women)
  • Drop into a regular squat
  • Jump upward, lifting your arms in front or overhead of your body before landing softly in a low squat position for one rep

Isometric (half) squat to inchworm plank to push-up (10 to 15 reps)

  • Stand with your feet shoulder-width apart
  • Push your buttocks back and lower yourself into a half squat as you extend your arms outward
  • Drop your hands to the floor and begin to walk them forward until your body is in a plank position
  • Bend your elbows and lower your chest down to the floor
  • Push your chest upward and return to a plank position
  • Begin to walk your hands to your feet back
  • Lift your chest and return to a half-squat position for one rep

Kettlebell swings (10 to 15 reps)

  • Start by standing tall, gripping the kettlebell loosely
  • Squeeze your shoulder blades together and engage your core before softening your knees and hinging at the hips, all while maintaining a neutral spine
  • Shift your bodyweight into the heels and glutes before pushing through your heels and thrusting forward with the hips to swing the kettlebell upward from your quads
  • Contract your core, snap your hips, and squeeze your glutes to bring the kettlebell to chest height
  • Shift your weight back into your heels as you let the kettlebell descend naturally in a pendulum motion, landing slightly behind your body
  • Ready your body for the next rep by allowing the kettlebell to fall back in between the legs, hinging at the hips and loading both the hamstrings and the glutes with weight

Walking plank-hover (5 to 10 reps)

  • Begin in a standard plank position
  • Brace your abs and squeeze your glutes
  • Bend your right elbow and slowly lower your forearm to the floor, followed by your left arm
  • Place your right hand back on the floor followed by your left hand and push your body back up to the plank position for one rep

Side-step lunges with diagonal wood chop (10 to 12 reps)

  • Hold a dumbbell with both hands in front of your left shoulder, elbows bent
  • Step your right foot out to the side and bend your right knee to come into a side lunge
  • As you lunge, pull the dumbbell downward diagonally across your body until it comes alongside your right thigh
  • Reverse the movement on the other side

Single leg deadlift with lateral arm lift (10 to 15 reps per leg)

  • With a dumbbell in each hand, shift all of your weight onto your left side — placing most of your body weight over your left leg with your left knee slightly bent
  • Hinge forward at the hips while extending your right leg back behind your body
  • Lower your torso down over your front thigh until it is parallel to the floor
  • Pause at the bottom of the movement before squeezing your glutes, bracing your abs and lifting both extended arms out to the side and upwards (to shoulder level), forming a “T” shape
  • Lower your arms back down and lift your chest to the starting position for one rep
  • Switch sides and repeat

Side plank hip lifts (15 reps per side)

  • Lay on your right side, with your right forearm on the floor and your elbow directly under your shoulder, both legs extended out to the side
  • Feet can be staggered with the bottom knee bent for more stability or stacked with both legs straight (more difficult)
  • Engage your core, push down through your forearm and bottom knee or side of the bottom foot to lift your hips off the floor
  • Lower your hips towards the ground a couple of inches before lifting them back up to the starting position for one rep
  • Repeat on the opposite side