Part 1: 3 exercises in 1 minute, for 20 minutes
15 jumping pull-ups: These are quick, plyometric pull-ups for cardio. On a box, jump and pull up at the same time. Remember, this is fast. If you want to work on strength, you can always do a regular pull up, James says (but not for this workout).
10 box jumps: Use an appropriate box, the higher, the more difficult. This is also a fast movement, but don’t compromise speed for form. Spring up from your entire foot, land on the box, softly touch back down (step down, if knees are sensitive) and repeat.
5 burpees: This exercise is one of James’ favorites because it is the ultimate functional movement—an entire body exercise. She says if you can do this for most of your life, you will live a long one. Begin in a squat position with hands on the floor in front of you; kick your feet back to a pushup position; do a push up, then immediately return your feet to the squat position and jump up in the air. That’s one.
Log cleans: If you don’t have a log, use dumbbells or a weighted bar. Lean over and begin to pick up the weight using your legs while keeping your back straight. In one motion, lift the weight up to your shoulders and then press it up. If you happen to have a 100-pound log like Paul Bunyan, go a few hundred yards lifting the log and bringing it back down softly for a few hundred yards. If you just have weights, do 30 cleans as quickly as possible.