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Description

Strength and cardio to work your arms, legs and core.


Exercises

Set 1: 2 rounds
Tricep Dips
Tricep Dips
30 seconds
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
30 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
30 seconds

Set 2: 2 rounds
Power Punches
Power Punches
15 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Jabs
Jabs
15 seconds

Set 3: 1 round
C Curve Punches
C Curve Punches
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds

Set 4: 1 round
Rest
Rest
20 seconds

Set 5: 2 rounds
Squat Pulses
Squat Pulses
30 seconds
Weighted Sumo Squat
Weighted Sumo Squat
30 seconds
Dumbbell Squats
Dumbbell Squats
30 seconds

Set 6: 2 rounds
Jumping Lunges
Jumping Lunges
30 seconds
Squat Jacks
Squat Jacks
30 seconds

Set 7: 1 round
Flying Supermans
Flying Supermans
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds

Set 8: 1 round
Rest
Rest
20 seconds

Set 9: 2 rounds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Russian Twists with a Ball
Russian Twists with a Ball
30 seconds
V-Sit Crunches
V-Sit Crunches
30 seconds

Set 10: 2 rounds
Mountain Climbers
Mountain Climbers
30 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds

Set 11: 1 round
Right Side Plank Dips
Right Side Plank Dips
30 seconds
Left Side Plank Dips
Left Side Plank Dips
30 seconds

Set 12: 1 round
Rest
Rest
20 seconds

Set 13: 2 rounds
Push-Ups
Push-Ups
30 seconds
Dumbell Clean and Press
Dumbell Clean and Press
30 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds

Set 14: 2 rounds
Star Jumps
Star Jumps
30 seconds
Burpees
Burpees
30 seconds

Set 15: 1 round
Bicycle Crunches
Bicycle Crunches
30 seconds
Wide Leg Sit-ups
Wide Leg Sit-ups
30 seconds


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