1-5: High Knees (increase to 50s work if roll is 1-3)
6-10: Chair Step-Ups (perform step-ups rapidly if roll is 6-8)
11-16: Fast Feet (add high knees every 5 seconds if roll is 11-13)
17-20: Rest
SideQuests (Roll the dice before each round to activate one)
Strength Surge (Roll 1-5): Increase the weight for Squat to Press this round.
Endurance Push (Roll 6-10): Repeat the same cardio for an additional 20 seconds this round.
Plyometric Power (Roll 11-16): Include jump squats in the Reverse Lunges this round.
Skill Notes
Squat to Press: Focus on a controlled squat, holding the dumbbells at shoulder height. As you rise, smoothly transition into a press. For an additional challenge, add a pause at the bottom of the squat.
Reverse Lunges: Step backward into the lunge, ensuring the front knee does not pass the toe. For a greater challenge, add a jump to switch legs, or for a lower impact, perform without the jump and focus on depth and stability.
Alternating Dumbbell Snatch: From a squat position, explosively lift the dumbbell overhead, alternating arms each time. To reduce intensity, limit the lift to shoulder height and press to overhead as separate actions.
High Knees: Drive your knees up towards your chest, increasing intensity with speed. To decrease intensity, focus on height rather than speed.
Chair Step-Ups: Use a sturdy chair to perform step-ups. Increase the pace for more intensity, or slow down and focus on the full extension of the leg for lower intensity.
Fast Feet: Run in place with quick, short steps. Intensify by adding periodic high knees or simplify by focusing solely on speed without the additional high knee lifts.
