Gut Buster WOD

Want to take an 8-pack to the beach this summer? This will help...

WARM-UP:

Walk/Jog 5-10 minutes

Dynamic stretch 3-5 minutes

WORKOUT:

Jumping Jacks - 2 minutes

10 Burpees

5 Mountain-Climber Burpees (Jump back to plank, alternate knees to chest for 8 count, jump back to standing)

15 High boat/Low boat (Boat/Banana)

5 Burpees with Tuck Jump 

High Knees Run - 1 Minute

10 Pushup to Side-Arm/forearm Balance with optional leg raise and knee to elbow crunch

30 Single-Leg Tricep Dips (use glutes to press hips upward, extending raised leg high into the air, switch legs at the halfway point)

Plank - hold for 1-2 minutes with optional alternate arm/leg extension and crunch.
20 Bicycle Twist Crunches

COOL-DOWN/STRETCH:

Walk/Jog for 2-3 minutes 

Static stretching 5 minutes

If you're a Newbie:  1 round of workout section

If you're not a Newbie but not quite a Badass: 2 rounds of workout 

Badass Version:  3-4 Rounds of workout or repeat until you collapse