22-minute full body sculpting

Equipment: Elevated surface, optional barriers, heavy objects
Competition format: Knockout round (First round: 9 hands per game 0:30, Second round: 6 hands per game 0:45, Third round: 4 hands each 1:00)

1. Burpee

• Begin standing on top of your mat with your core braced and chest straight.
• Bend your knees, place your hands on the mat, jump your feet back into a high plank position, shoulders stacked over wrists, core braced, back flat, and gaze neutral (not up or down).
• Bend your arms and lower your body to the mat, performing a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in one line.
• Keeping your core braced and your back flat, push yourself back to the starting position.
• Jump your feet back to your hands and push through your heels to stand or jump.
• Repeat the allocated time.
• MOD: To reduce impact, cancel the jump and step your feet outwards and inwards.
• Complete push-ups with your knees on a mat, or complete the entire movement with your hands on a raised surface (bench/couch/chair) rather than on a mat.

2. Skull Crusher

• Holding a weight in each hand, begin lying on your back with your knees bent, feet planted on the ground, and your core braced so your lower back is in contact with the mat.
• Stretch your arms overhead, then straighten your arms back to about a 45-degree angle: this is your starting position.
• Bend your elbows to about 90 degrees and lower the weight to or behind your head. As you bend, keep your elbows hugging each other and don't let them flare out to the sides.
• Use your triceps to straighten your arms and repeat this movement within the prescribed time.

3. Bicycle sit-ups

• Start lying on your back with your legs bent, knees over your hips, and hands behind your head without pulling your head forward.
• Contract your abs by moving your chest forward and rotating your torso to bring your right elbow to your left knee while extending your right leg.
• Slowly and gently lower yourself to the ground, then repeat with your left elbow to your right knee and extending your left leg.
• Make sure your lower back remains in light contact with the mat throughout the movement.
• Repeat the allocated time.
• MOD: Instead of extending the other leg, keep your legs bent and tap your toes on the mat.

4. Horizontal obstacle jump

• Place a yoga block (or any other obstacle type object) in the middle of your mat and stand on the far left side of your mat with your knees bent.
• Use your feet to blast over the obstacle on the right (use your arms to push you).
• Land gently with a braced core, distributing your weight evenly on each foot while allowing your hips and knees to flex to absorb the force. As you prepare to jump back to the left side, your knees should be in line with your toes.
• Repeat the allocated time.
• MOD: Reduce the impact by jumping and stepping one foot at a time over an obstacle, crouching on the other side. Keeping your core tight and chest elevated, rise up through your heels. Repeat the stride and squat for the allotted time.

5. Plank walking

• Start in a high plank position with shoulders stacked over wrists, core braced, neutral gaze (not up or down) and flat back.
• Focusing on keeping your back flat and reducing pelvic movement, lower your left elbow to the mat, then your right elbow, eventually forming an elbow plank position.
• Place your right palm back on the mat, then your left palm; you are now back in a high plank position.
• Continue this sequence, alternating which side descends and ascends first, continuing to check your braced core, neutral gaze, and flat back throughout the exercise.
• MOD: Do this with your knees on a mat or your hands on an elevated surface.

6. Squat with one leg to L box

• Start standing in front of an elevated surface no higher than knee height, core braced, chest straight, feet hip-width apart.
• Keeping your hips level, lift your right foot off the mat and sit back on the elevated surface.
• Drive through your left heel—but with your entire foot on the ground—to return to standing.
• Make sure your left knee is in line with your toes and your chest stays upright.
• Repeat the allocated time.
• MOD: Practice this move close to a wall to maintain your balance and help maintain balance.
• MOD 2: Practice squats into the ring with your feet on the ground.

6. Squat with one leg to R box

• Start standing in front of an elevated surface no higher than knee height, core braced, chest straight, feet hip-width apart.
• Keeping your hips level, lift your left foot off the mat and sit back on the elevated surface.
• Drive through your right heel—but with your entire foot on the ground—back to standing.
• Note that your right knee is in line with your toes and your chest remains upright.
• Repeat the allocated time.
• MOD: Practice this move close to a wall to maintain your balance and help maintain balance.
• MOD 2: Practice squats into the ring with your feet on the ground.

7. Triceps dips

• Sit on the edge of an elevated surface (such as a chair, footstool, sofa, or bench) with your hands next to your hips and fingers facing forward to grasp the edge of the surface.
• Walk your feet forward until your hips are slightly in front of the bench—your legs can be bent or straight.
• With your shoulders over your wrists and your elbows slightly rotated toward each other (to engage your lats), core braced, bend your elbows and lower your hips toward the floor in a controlled manner until your upper arms and forearms form a 90-degree angle. Pause at the bottom of the movement.
• Squeeze your triceps and straighten your elbows back to the starting position. Be careful not to lock your elbows at the top.
• Repeat the allocated time.
• MOD: Perform triceps extension:
• Start in a kneeling position with core braced and shoulders back and down (as if leaning against a wall).
• Use both hands to lift a heavier object above your head (or hold two lighter objects with both hands), keeping your arms straight above your head.
• Bend your elbows and slowly lower the weight behind your head, being careful not to spread your elbows too far.
• Once your forearms move to a position parallel to the floor, return the weight to the starting position and repeat.
• Your upper arms should stay in place throughout the movement so that your elbows don't move too far forward or backward.

8. Sumo squat jump

• Start by standing with your feet wider than hip distance apart, letting your feet naturally point outward.
• Brace your core, push your hips back, keep your chest straight (don't bend forward), center your weight back in your heels, and keep your knees actively aligned with your toes.
• Drive through your heels, jump from a sumo squat, and land as quietly as possible.
• As you perform this exercise, focus on continuing to extend your knees outward, keeping your chest up and your core braced.
• Repeat the allocated time.
• MOD: Remove the jump and perform sumo squats by standing on your heels.

9. Rotating planks

• Start in a high plank position with shoulders stacked over wrists, core braced, neutral gaze (not up or down) and flat back.
• Shift your weight into your left palm while rotating into a side plank position, stacking your hips and moving toward the ceiling, extending your right arm toward the sky and being careful not to slump your left shoulder.
• Rotate back to center and repeat on the other side.
• Continue alternating sides for the allotted time, taking care to prevent your hips from lifting or sagging as you transition between left and right rotations.
• MOD: Perform this exercise with your fists or elbows and/or place your bottom knee on the mat while rotating to the sides.