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Description

Hell to pay, destroy the demon.


Exercises

Set 1: 1 round
Jog
Jog
20 seconds
High Knees
High Knees
20 seconds
123 Heisman
20 seconds
Butt Kicks
20 seconds
Wacky Jacks
Wacky Jacks
20 seconds
Broncos
20 seconds
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Mountain Pose
20 seconds
Toe Touch Single Arm
20 seconds
Right Side Lunges
Right Side Lunges
20 seconds
Left Side Lunges
Left Side Lunges
20 seconds
Right Quad Stretch
Right Quad Stretch
20 seconds
Left Quad Stretch
Left Quad Stretch
20 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
Vertical Goblet Squats
Vertical Goblet Squats
45 seconds
Rest
Rest
15 seconds
Power Cleans
45 seconds
Rest
Rest
15 seconds
Plyo Push Up
45 seconds
Rest
Rest
15 seconds
Dumbbell Split Jumps
45 seconds
Rest
Rest
15 seconds
Low Swipe Lying Pull Up
45 seconds
Rest
Rest
15 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
45 seconds
Rest
Rest
15 seconds
Dumbbell Woodchops
Dumbbell Woodchops
45 seconds
Rest
Rest
15 seconds
Squat Thrusts
Squat Thrusts
45 seconds
Rest
Rest
15 seconds
Single Arm Dumbbell Deadlift
45 seconds
Rest
Rest
15 seconds
Bent Over Row
Bent Over Row
45 seconds
Rest
Rest
2 minutes

Set 3: 1 round
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Mountain Pose
20 seconds
Toe Touch Single Arm
20 seconds
Right Side Lunges
Right Side Lunges
20 seconds
Left Side Lunges
Left Side Lunges
20 seconds


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