20 work/ 20 rest/ 20 work X 5 at each station:  The Gym Boss Timer works great with this workout.

  • Pull ups / Dumbbell shoulder press
  • Kettlebell swings / Kettlebell front squats
  • Body weight rows / Push ups or Power Push ups
  • Low back extension / Sit up or sit and reach

This workout has more of a strength focus.  When using 20 second intervals, the focus will be on performing the motion at a slower pace with a slight pause.  For example, when doing front squats, pause for one second at the bottom of the squat.  Make sure to perform all movements at full range.  Do not short change yourself!

If you want to bring your push ups to another level, try out the Power Push up from Life Line.  We are a huge fan of this product!