Without resting, perform 1 set of 10 repetitions of each exercise in the order shown. For each exercise, start sloely and gradually increase the speed that you perform the movement, while maintaining your form and complete control over your body at all times.
This workout contains 10 exercises.
1 - TNT Jumping Jacks
1) Stand with your feet together and your hands at your sides.
2) Simultaneously raise your arms above your head and jump up just enough to spread your feet.
3) Without pausing, quickly reverse the movement and repeat until you've completed 10 repetitions.
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2 - TNT Arm Circles
1) Stand, holding your arms straight out to your sides so that they're parallel to the floor.
2) Start by making small circles with your arm, progressing to bigger circles. Do 10 repetitions forward and 10 repetitions backward.
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3 - TNT Lunge
1) Stand with your feet shoulder width apart and your hands on your hips.
2) Step forward with your right leg and lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor and your torso should remain upright
3) Push yourself back up to the starting position as quickly as you can and repeat with your left leg. That's 1 repetition. Do a total of 10.
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4 - TNT Body-Weight Squat
1) Stand with your feet spread slightly wider than your hip, and place your hands behind your head.
2) Lower your body as far as you can by pushing your hips back and your knees. Your back should be flat or slightly arches for the entire movement, and lower legs should remain nearly perpendicular to the floor.
3) Pause, then return to the starting position. Do 10 repetitions.
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5 - TNT Hip Extension
1) Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms out to your sides at a 45-degree angle, your palms facing up.
2) Raise your hips so your body forms a straight line from your shoulders to your knees.
3) Lower your body back to the starting position. Do 10 repetitions.
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6 - TNT Lying Straight-Leg Raise
1) Lie on your back with your legs straight.
2) Keeping both knees straight, raise your right leg upward as far as possible. (Imagine that you're trying to kick a ball that's hanging over your body.) Complete 10 repetitions with your right leg, and then repeat with your left leg.
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7 - TNT Pushup Plus
1) Get into push up position--your hands slightly wider and in line with your shoulders--with your body forming a straight line from your ankles to your shoulders.
2) Quickly lower yourself until your upper arms are lower than your elbows, then push yourself back up.
3) Once your arms are straight again, push your torso upward without moving any other part of your body. (You'll rise up another couple of inches.) Pause momentarily, then perform another push up. Do 10 repetitions.
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8 - TNT Thoracic Rotation
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9 - TNT Fire Hydrant In-Out
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10 - TNT Groiners
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