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Description

Get ready to be sore. Exercise equipment used: dumbbells, barbell.


Exercises

Set 1: 2 rounds
High Knees
High Knees
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Traveling High Knees
Traveling High Knees
30 seconds
Front Back Jacks
Front Back Jacks
30 seconds

Set 2: 1 round
Transition
Transition
15 seconds

Set 3: 3 rounds
Walking Dumbbell Lunges
Walking Dumbbell Lunges
30 seconds
Weighted Sumo Squat
Weighted Sumo Squat
30 seconds
Suitcase Squats
Suitcase Squats
30 seconds
Rest
Rest
45 seconds

Set 4: 3 rounds
Push-Ups
Push-Ups
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Burpees
Burpees
30 seconds
Rest
Rest
30 seconds

Set 5: 3 rounds
Barbell Front Loaded Squats
Barbell Front Loaded Squats
30 seconds
Barbell Clean and Press
Barbell Clean and Press
30 seconds
Thrusters
30 seconds
Rest
Rest
45 seconds

Set 6: 3 rounds
Side to Side Hops
Side to Side Hops
30 seconds
Mummy Kicks
Mummy Kicks
30 seconds
Sumo Obliques
Sumo Obliques
30 seconds
Rest
Rest
30 seconds

Set 7: 3 rounds
Barbell Lunges
Barbell Lunges
30 seconds
Deadlifts
Deadlifts
30 seconds
Barbell Bicep Curl to Press
Barbell Bicep Curl to Press
30 seconds
Rest
Rest
45 seconds

Set 8: 3 rounds
Russian Twists
Russian Twists
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Crunch Punches
Crunch Punches
30 seconds
Rest
Rest
15 seconds

Set 9: 5 rounds
Squat Pulses
Squat Pulses
15 seconds
Rest
Rest
10 seconds

Set 10: 4 rounds
Barbell Chest Press
20 seconds
Rest
Rest
10 seconds

Set 11: 3 rounds
T's
T's
30 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Glute Kickbacks
Glute Kickbacks
30 seconds
Rest
Rest
20 seconds

Set 12: 4 rounds
One-Armed Row - Left
20 seconds
One Armed Row - Right
20 seconds
Rest
Rest
10 seconds

Set 13: 3 rounds
Froggy Jumps
Froggy Jumps
20 seconds
Rest
Rest
10 seconds

Set 14: 3 rounds
Dumbbell Upright Rows
Dumbbell Upright Rows
20 seconds
Rest
Rest
10 seconds
Shoulder Shrugs
Shoulder Shrugs
20 seconds

Set 15: 1 round
Stand tall on the entire sole of your left foot. Bend the right knee and place it on the inner thigh. Make sure your shoulders and head are vertically aligned. Keep toes pointed down.
Left Tree
30 seconds
Try tree pose with prayer hands.
Right Tree
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Easy Pose Meditation
Easy Pose Meditation
30 seconds


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