| | | | |
| | 60 seconds on forearms/15 seconds on hands | 60 seconds on forearms/20 seconds on hands | 60 seconds on forearms/30 seconds on hands |
60 seconds on forearms/40 seconds on hands | 60 seconds on forearms/50 seconds on hands | 60 seconds on forearms/60 seconds on hands | | 60 seconds on forearms/60 seconds on hands/ 15 second forearms |
60 seconds on hands/60 seconds on forearms/20 second forearms | 60 seconds on hands/60 seconds on forearms/30 second forearms | 60 seconds on hands/60 seconds on forearms/40 second forearms | 60 seconds on hands/60 seconds on forearms/50 second forearms | 60 seconds on hands/60 seconds on forearms/60 second forearms |
| 60 seconds on forearms/60 seconds on hands/60 seconds forearms/15 seconds side plank | 60 seconds on forearms/60 seconds on hands/60 seconds forearms/20 seconds side plank | 60 seconds on forearms/60 seconds on hands/60 seconds forearms/30 seconds side plank | 60 seconds on forearms/60 seconds on hands/60 seconds forearms/40 seconds side plank (switch sides at 30) |
60 seconds on forearms/60 seconds on hands/60 seconds forearms/50 seconds side plank | 60 seconds on forearms/60 seconds on hands/60 seconds forearms/60 seconds side plank | | 60 seconds on forearms/60 seconds on hands/60 seconds forearms/60 seconds side plank/15 seconds on hands | 60 seconds on forearms/60 seconds on hands/60 seconds forearms/60 seconds side plank/20 seconds on hands |
60 seconds on forearms/60 seconds on hands/60 seconds forearms/60 seconds side plank/30 seconds on hands | 60 seconds on forearms/60 seconds on hands/60 seconds forearms/60 seconds side plank/40 seconds on hands | 60 seconds on forearms/60 seconds on hands/60 seconds forearms/60 seconds side plank/50 seconds on hands | 60 seconds on forearms/60 seconds on hands/60 seconds forearms/60 seconds side plank/60 seconds on hands | |