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We’ll spare you from the cold, dark, before-sunrise sweatfest.
© Condé Nast
You’ll do two rounds.
Sports bra, Onzie Active Apparel, $42;Onzie.com.
Pants, $180;Pencey.com.
Hold a plank with feet on medicine ball, hands on ground (as shown).
Keeping left foot on ball, bring right knee toward chest, then kick right leg out to side.
Return to start; repeat on opposite side for 1 rep. Continue for 45 seconds.
Top, $60;HellyHansen.com.
Shorts, Onzie Active Apparel, $44;Onzie.com.
Watch, Braun;Braun-Clocks.comfor information.
Start in a squat, thighs parallel to ground, a dumbbell in each hand at shoulders.
Stand, driving weights overhead so arms are extended, biceps near ears (as shown).
Return to start; repeat for 45 seconds.
Then do Knee Tuck again for 45 seconds, and rest for 15.
(For round two, switch order to begin and end with Thruster.)
2nd Station
Works: shoulders, arms, abs, butt, hamstrings
Start with Bear Walk.
Get on all fours, a dumbbell in each hand; lift hips and straighten legs.
Sports bra, Victoria’s Secret Sport, $43;VictoriasSecret.com.
Pants, $40;Nike.com.
Watch, $35;NeffHeadwear.com.
Lie faceup with arms and legs extended off ground at a 45-degree angle (as shown).
Then do Bear Walk again for 45 seconds, and rest for 15.
(For round two, switch order to begin and end with Hollow Rock.)
3rd Station
Works: shoulders, arms, butt, thighs
Start with Ball Clean.
Crouch, holding a medicine ball between feet on ground.
Repeat for 45 seconds.
Pants, $70;Saucony.com.
Hold ball overhead with arms extended, elbows soft and abs engaged.
Circle ball clockwise above head for 1 rep (as shown).
Do 5 reps; switch directions.
Continue for 45 seconds.
Then do Ball Clean again for 45 seconds, and rest for 15.
(For round two, switch order to begin and end with Halo.)
Explode up, extending arms as you throw ball against wall (as shown).
Catch ball and immediately return to start.
Repeat for 45 seconds.
Tank, $66;LornaJane.com.
Shorts, Elisabetta Rogiani, $61;Rogiani.com.
Watch, Seiko, $375; Macy’s.
Hold a plank with hands on ball.
Then do Wall Ball again for 45 seconds, and rest for 15.
(For round two, switch order to begin and end with Hands-on Climber.)
