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Description

As found on www.theslenderstudent.com. make a playlist with the following songs in order: (1)Dance (A$$) Remix - Big Sean & Niki Minaj, (2) Countdown - Britney Spears, (3) Milkshake - Kelis, (4) Bad Girls Club - Wale & J. Cole, (5) 3 - Britney Spears, (6) Summer Love - Justin Timberlake


Exercises

Set 1: 1 round
High Knees
High Knees
9 seconds
Butt Kickers
Butt Kickers
14 seconds
Squats
Squats
22 seconds
Squat Jumps
Squat Jumps
15 seconds
Jumping Jacks
Jumping Jacks
23 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
29 seconds
Dumbbell Lunges
Dumbbell Lunges
38 seconds
Jumping Jacks
Jumping Jacks
15 seconds
Squats
Squats
24 seconds

Set 2: 1 round
Jumping Jacks
Jumping Jacks
25 seconds
Push-Ups
Push-Ups
12 seconds
Overhead Press
Overhead Press
11 seconds
Tricep Extensions
Tricep Extensions
24 seconds
Bicep Curl
45 seconds
Push-Ups
Push-Ups
12 seconds
Barbell Bent-Over Rows
23 seconds
Hammer Curls
Hammer Curls
23 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
23 seconds
Tricep Push Ups
Tricep Push Ups
12 seconds

Set 3: 1 round
Bicycle Crunches
Bicycle Crunches
25 seconds
Leg Lifts
Leg Lifts
16 seconds
Russian Twists
Russian Twists
17 seconds
Bicycle Crunches
Bicycle Crunches
17 seconds
Plank
Plank
18 seconds
Plank with Toe Taps
Plank with Toe Taps
27 seconds
Bicycle Crunches
Bicycle Crunches
17 seconds
Double Crunches
Double Crunches
17 seconds
Scissor Kicks
Scissor Kicks
16 seconds
Seated Bicycle Crunches
Seated Bicycle Crunches
19 seconds
Upward-Facing Dog
Upward-Facing Dog
14 seconds

Set 4: 1 round
Plie Squats with Tip Toes
Plie Squats with Tip Toes
23 seconds
Right Side Leg Circles
30 seconds
Left Leg Circles
21 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
31 seconds
Hold Plie Squat
10 seconds
Cross Scissors
41 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconds
Right Side Kicks
Right Side Kicks
25 seconds
Left Side Kicks
26 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
36 seconds

Set 5: 1 round
Tricep Kickbacks
Tricep Kickbacks
38 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
58 seconds
Push-Ups
Push-Ups
29 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
28 seconds
Plank
Plank
30 seconds
Push-Ups
Push-Ups
35 seconds

Set 6: 1 round
Bicycle Crunches
Bicycle Crunches
20 seconds
Seated Leg Stretch
Seated Leg Stretch
20 seconds
V-Sit Crunches
V-Sit Crunches
20 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Leg Lifts
Leg Lifts
40 seconds
Vertical Leg Crunches
Vertical Leg Crunches
40 seconds
Plank
Plank
20 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Upward-Facing Dog
Upward-Facing Dog
24 seconds


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