MCO Workout 1

10 moves. 45secs on: 15 secs off x 3 rounds with 1min 15s rest in between each round.

A1: stand – squat – kneel – squat – stand with weights (or not stand, just squat and kneel for more intensity)
A2: DB/KB seated O/H press

B1: B stance deadlift (also known as staggered or split stance)


B2: Zottman curl

C1: DB lunge + snatch
C2: DB/BB/KB upright row

D1: DB front to side raise
D2: Banded seat abduction

Rest: 1min 15secs

Finisher: 5mins AMRAP

  • Surfer 180° squats x10
  • V-sit alt toe taps x10 (5 each side)
  • Sprawls x5

Ab Workout

Published by Shen-Li

SHEN-LI LEE is the author of “Brainchild: Secrets to Unlocking Your Child’s Potential”. She is also the founder of Figur8.net (a website on parenting, education, child development) and RightBrainChild.com (a website on Right Brain Education, cognitive development, and maximising potentials). In her spare time, she blogs on Forty, Fit & Fed, and Back to Basics.

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