fitvillains:

Challenge: Tricep Press Froggers!

Upper body and core madness! This move is one of my favorites and VERY challenging. It’ll target your core, shoulders, chest and triceps, while boosting your heart rate into a cardio zone. It’s similar to a burpee but without standing.

Try it today! Challenge Goal: 3 sets of…

30 seconds: Beginners
45 seconds: Intermediate
60 seconds: Advanced
90 seconds: Psychos

How To Do It

A. Squat down with your chest up and eyes forward, until your hands reach the ground. Feet are wide and arms are shoulder width apart.

B. Hop or step your feet back to plank.

C. With arms close to the body, perform one tricep pushup. Elbows scrape the body as you lower to the ground. (Beginners: come all the way to the ground, releasing the tension in your arms, chest to floor. Advanced: keep tension, like a pushup, and hover 2 inches from the ground)

D. Press up into plank. Prepare to hop your feet back to the starting position (frogger). That’s one rep.

Repeat! Try to beat your score each round, and pair this with 1-6 other moves to create a full circuit.

Tip: Keep your eyes forward throughout the move and use your core to hop into frogger. Keep your butt as low as you can and engage your core during the hop.

Try this circuit OR add the sets to ANY workout today! Use the time guidelines above for each move.

1. Tricep Press (upper/core cardio)
2. Squat Jumps (lower body/cardio)
3. V-Ups (or any ab exercise)
4. Jump Rope (active recovery)
5. Rest 30-60 seconds

Repeat 3-5 times!

Kill it!