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| Exercise | Reps | Freeze Hold | Rest | |----------|------|-------------|------| | Goblet squat | 10 | 3 sec at bottom | 15 sec | | Push-up | 8 | 5 sec chest 1” above ground | 15 sec | | Pull-up (or lat pulldown) | 6 | 5 sec at top | 20 sec | | Reverse lunge | 10/leg | 3 sec at bottom | 15 sec | | Plank | N/A | 30 sec freeze | 20 sec | | Dumbbell row | 10/arm | 3 sec at peak contraction | 15 sec | | Burpee | 10 | 2 sec freeze at bottom | 30 sec | freeze240209jennifermendezhardworkoutxx best

| If you want this | Instead search this | |----------------|---------------------| | Freeze frame exercises | “Isometric holds workout” | | Old 2009 style HIIT | “Classic HIIT no music” | | Jennifer Mendez | “Jennifer Mendez fitness archive” (Wayback Machine) | | Hard workout best | “Hardest bodyweight workout YouTube” | | The exact video | Try filetype:mp4 freeze240209 (unlikely to work) | : Use Facebook polls or surveys to ask

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