Do each move 50 reps while maintaining good form in less than 60 seconds. Rest the remainder of the 60 seconds, or as needed.
Folts-Mercure says to choose a very light weight — no more than 3 lbs. You can also modify this move by performing it without weights. "This is a cardio finisher so you should feel a shoulder burn by the end of the set, but the burn should mostly come from the stamina component."
- Jump out to a jumping jack, and push up with wide grip with your arms for an overhead military press.
- Keep elbows lifted to shoulder height as you lower out of the jumping jack.
- Make sure you are keeping elbows slightly in front of your shoulder to help protect your rotator cuff and shoulder joint.
Image Source: POPSUGAR Photography / Matthew Kelly