Obey the Music Workout (Ken's Rage)
Obey the Music workouts are workouts coordinated with music. When the "smooth" (in this case, piano) music plays, that is your rest period. When the louder (rock) music plays, it's time to PUMP IRON!!!
(some of the "working" sections vary from 30 to 45 seconds)
There is a total of 28 intervals. This means it can be done in multiple combinations of stations and rounds. This one is mainly, 7 stations (get the reference?) and four rounds.
An example workout would be:
Four rounds of:
1. Burpees
2. Saw planks
3. DB or Plate rows
4. weighted squat jumps
5. single leg RDLs
6. Arnolds
7. Mountain climbers