Supreme 90 Cardio Challenge
“Lunges aren’t bad for you; bad lunges are bad for you.”
This workout clocks in at about 41 minutes, and it follows a 30 second work/ 30 second rest pattern. Many of the moves are done with weights, and Tom emphasizes that this is to increase the cardio effect rather than build strength. You can’t go heavy because the moves are fast.
I would say this workout is in the advanced range if challenging weights are used. It can be made more intense if you use a 40/20 format. In some instances (eg. plank jacks) modifications are shown.

Although the workout is not chaptered, you can skip the warm-up if you want to put two workouts together. I did this in combination with the Total Body workout, so I only did the warm up and cool down once.

BREAKDOWN OF MOVES:
Warm up (4:19)
Workout (31:00)
Sumo upright row (weighted)
High knee run
Press with rotation (weighted)
Pop squat [squat down; jump up]
Dumbbell uppercuts (weighted)
Plyo lunge
Dumbbell row (weighted)
Overhead press with squat (weighted)
Straight Leg Front kicks
Mountain climbers
Swimmers (weighted; swing straightened arms forward and backward)
Dumbbell swing (weighted)
Alternating lunge with overhead press (weighted)
Rear delt fly (weighted)
Burpee
Spider plank (alternate between elbow plank and upright plank in a down/down/up/up pattern)
Wood chop (weighted)
Reverse lunge
Bicycle
Bear crawl
Squat with lat raise (weighted)
Plank jacks (on elbows; advanced move includes arms and leg bounce)
Lateral lunge
Chest fly with knee tuck (weighted)
Skaters
Dumbbell punches (weighted)
Plank rotations
Jump rope
Push ups
Seated twist (weighted)
March w/ fast alternating shoulder press (weighted)

Cool down (6:00)

Instructor Comments:
Tom Holland instructs two exercisers, but he doesn't do the workouts himself. His backgrounders are a very fit man and a very fit woman. Tom demonstrates each move during the 30 second break, and this is helpful especially the first time through.

Acescholar