If you haven’t read the basics, you can find it here.


  1. Back Slider
  2. Tall Plank Slider
  3. Pull Up
  4. Standing Chop + Knee Lift
  5. Stir the Pot

My stats (4 rounds):

  • Volume: 34,800 lbs
  • Density: 828 lbs/min

Intervals – AirDyne

  • High effort: 40 seconds
  • Low effort 20 seconds
  • 8-10 rounds
  • Power output during high phase: 750 WATTS



  1. Half Kneel Pull Down
  2. Squats + Band
  3. Punch Rotation
  4. Half Kneel Chop
  5. Squat-Row

Total Load: 33, 864 lbs

Density: 638 lbs / min

Intervals: Boxing, Mini-Trampoline

Boxing – about 10 minutes total time in 30 second / 30 second intervals

Mini-Tramp – 15 minutes in 15 second / 45 second (easy bouncing) intervals.

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Jimmy Welsh says

Amen Darlene!

Darlene Hanson says

Count me in with Jimmy and Heidi, it’s great to have you posting again! We need your unique voice on the web. Each post is educational, informative and inspirational. I look forward to each and every one of them. You were missed, thank you for returning.

    DD Kelsey says

    Thanks Darlene…I appreciate that.

Heidi Armstrong says

I agree with Jimmy! I’m so glad you’re posting again.

Jimmy says

Woo hoo! Thanks for posting! Keep it up ๐Ÿ™‚

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