The Total Body Terror (60 seconds work/15 seconds rest):
1. Standing hip hinge
2. Dirty Dog
3. 1-Leg Wall sit
4. Crucifix hold against the wall
5. hip hinge, staggered stance
6. push away against wall/floor push away
7. staggered stance squat
8. towel pull-down/dead hang from pullup bar
9. 1-leg hip hinge
10. pike pushup
11. alternating lateral pistol squats (deep side lunge)
12. towel curl hold/chinup hold
13. 1-arm 1-leg hip hinge
14. iso handstand
15. 1-leg squat on box
16. X plank/eccentric chinups
17. 1-arm 1-leg (opposites) hip hinge
18. handstand pushups
19. elevated pistol squats
20. super plank/pullups
21. 1-leg hip hinge to leg raise
22. 1-arm push away with wall
23. pistol squats with counterbalance
24. towel curl/1-arm assisted chinup, towel hold
Loved this one, too! I can't do pull ups or handstands, so I stayed with earlier exercises and did not progress to the harder versions. Loved the leg work, but will add dumbbells for the hip hinge exercises next time. I have back DOMS again, just from dead hangs and eccentric chinups (slowly lowering).