'#500CalorieWorkouts​​​​​​​ - Day 13 - F45 Gravity workout'

'This F45 workout is one which requires no equipment, both in this video and when it is completed in the studio.  There\'s 9 exercises split into 3 different \'pods.\' A pod is a circuit in F45 terminology.  You work for 45 seconds on and 15 seconds off. You do each exercise once before moving on and you complete all 3 exercises 4 times through.  After completion of the 4 rounds, you take a 60 second break and move onto pod 2 and then again on to pod 3.  Exercises:  1) Burpee - natural to goofy 2) 10 x ice skaters + 2 x lunge jumps 3) 10 x speed squats + 2 x shoot ups 4) 10 x high knees + 3 x squat jumps 5) Pike push ups 6) 4 x frog squats + 4 x jump squats + 4 x double foot mountain climbers 7) Dive bomb tricep push ups 8) 10 x bicycle crunches + 10 x mountain climbers 9) Sumo squats  500 calories burnt - go get it!' 

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