Jesus is all I want and need...and fitness ;)
Ass Fire ! Workout - Intermediate (by charliejames1975)
Here is an intermediate version for Ass fire!
Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results.
1) Hug Knee Star Jump, 3 Point Jump & Push-Up
4) Step Ups – (Left & Right Leg Alternate) – using the Pink Sandbag
Intermediate Ab Bonus:
Set your interval timer to 50/10 and complete the following 3 exercises – completing as many reps as you can using the correct form through each one.
1) Side Plank & Extended Toe Touch – Right Leg & Left Hand Touch
2) Side Plank & Extended Toe Touch – Left Leg & Right Hand Touch
3) Wall Hold & Knee Tuck – (Left & Right Knee Alternate)