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This intense superset is based on a training method called the Tabata Protocol. You’ll work for 20 seconds, rest for 10 seconds, and repeat for 4 minutes. Give it a try by alternating back and forth between two exercises: bucking hops and running lunges. After you’ve completed the routine, rest one minute, and repeat as desired. Other great exercises to alternate between: pushups and side lunges; burpees and lateral shuffles; shoulder presses and bent-over rows.
Exercise 1: Bucking Hop
Assume a pushup position while holding a pair of dumbbells on the floor with your palms facing each other. Bend your knees at 90-degrees so you look like you’re in a bear crawl position. Now hop your feet to the left, as if you’re a “bucking” horse. Land softly, and hop to your right. Continue to buck back and forth for the full 20 seconds.
Make it harder: Position your hands closer together, or simply perform the movement with just one hand on the floor. (Alternate hands each set.)
Exercise 2: Running Lunge
Get into a lunge, with your left leg forward and bent 90-degrees, and your right nearly touching the floor. Push yourself to a standing position, raising your right knee toward your chest. Return to the starting position, and repeat. (As you lunge back and forth, swing your arms as if you are sprinting.) Switch legs each set.
Make it harder: As you rise back to standing, add a hop on your working leg as you finish the movement.