Focus & Benefits: Build strength and stamina for a wide variety of muscles with this efficient and effective total body compound strength training workout! It's express with bored easily formatting. 

Equipment: Mat, Range of weights (I am using 9-21 lbs)

Tips & Helpful Information: We don't have much time in this workout, so the active work-to-rest ratio will be higher at 60 seconds active/15 seconds rest. We're focused on compound movements, meaning we will fire up multiple muscle groups at once, further adding to the difficulty! Throughout our time, you'll steadily feel your heart rate increase with the cumulative demand. 

Being that this is a short workout it will also include a shorter warm up and cool down for time's sake. But, you know yourself, your body, your day, etc. the best! If you need to add on a few more exercises to these or an additional separate warm up and cool down, please do so by searching on FB Plus or on our YouTube page. 

Our time is limited, so I approached this workout aiming to use heavy weights that really challenged me. We work such a wide variety of muscles that we have to work them good with the time we have to feel the satisfaction! 

Difficulty & Modifications Explained: Although a shorter workout length, the work-to-rest ratio and high-demand compound movements make it more advanced, leading this to a level 4 rating. Utilize modifications provided and shave some time off of the work interval to lessen the difficulty.

Closing Note: Was this a strength or cardio workout? It was hard for me to tell by the end!

Warm-Up: 7 exercises, 30 seconds each (3.5 minutes)
Squat + Alt Kick 
Str. Leg Backward Kicks
Alt Backward & Forward Arm Circles
Forward Fold + Alt Knee to Elbow 
Shoulder Press + Lateral Press
Alt Cossack Stretch
Alt Squat to SL Star

Workout: 9 exercises, 60 seconds active / 15 seconds rest (11 minutes)
Squat + Hammer Curl (2 x 15 lbs)
Alt DB Snatch (1 x 15 lbs)
RDL + Row (2 x 15 lbs)
OH Tricep Ext + Alt March (1 x 21 lbs)
Burpee + Alt Punch (2 x 9 lbs)
Wide to Close Chest Press (2 x 21 lbs)
Glute Bridge Pulse (1 x 21 lbs)
High to Low Plank 
OH Reach + Hip Lift

**Water Break**

Cool Down: 6 exercises, 30 seconds each (3 minutes)
Supine T-Spine Stretch (One Side)
Supine T-Spine Stretch (Other Side)
Kneeling OH Reach (One Side) 
Kneeling OH Reach (Other Side) 
Alt Crossbody Arm + Arm Circle
Standing Forward Fold + Hands Clasped