OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 1 round
Neck Rolls
30 seconds
Shoulder Shrugs
30 seconds
Small Arm Circles
30 seconds
Large Arm Circles
30 seconds
Jog On Spot
30 seconds
Jacks
30 seconds
Strides
30 seconds
Sprint On Spot
30 seconds

Set 2: 3 rounds
Squats
Squats
40 seconds
Lunges
Lunges
40 seconds
Butt Kickers
Butt Kickers
40 seconds
Transition
15 seconds

Set 3: 3 rounds
Bicycle in Bridge
Bicycle in Bridge
40 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
40 seconds
Buddy Wall Sit
Buddy Wall Sit
40 seconds
Transition
15 seconds

Set 4: 2 rounds
Diamond Push-Ups
Diamond Push-Ups
40 seconds
Elbow Plank
Elbow Plank
40 seconds
Cross Jacks
Cross Jacks
40 seconds
Transition
15 seconds

Set 5: 3 rounds
Clams
Clams
40 seconds
4-Square Single Leg Hops
4-Square Single Leg Hops
40 seconds
Curtsy Lunge
Curtsy Lunge
40 seconds
Transition
15 seconds

Set 6: 3 rounds
Pelvic Tilt Bridge
Pelvic Tilt Bridge
40 seconds
Flying Supermans
Flying Supermans
40 seconds
Plank
Plank
40 seconds
Transition
15 seconds

Set 7: 3 rounds
Y-T-A
Y-T-A
40 seconds
Bicycle Crunches
Bicycle Crunches
40 seconds
Knee To Elbow Plank
40 seconds
Flutter Kicks
Flutter Kicks
40 seconds
Hollow Body Holds
Hollow Body Holds
40 seconds
Rest
Rest
15 seconds

Set 8: 2 rounds
Back Stretches
40 seconds
Leg Stretches
40 seconds
Arm Stretches
40 seconds


Related Workouts

  • The BIG DumBO
    The BIG DumBO
    35 minutes, Moderate
  • Full body workout
    Full body workout
    46 mins 6 secs, Intense
  • You Walk This 
    You Walk This
    43 mins 30 secs, Moderate
  • C-Power Ups & Downs 290518
    C-Power Ups & Downs 290518
    39 mins 40 secs, Intense
  • The Elliptical Trainer
    The Elliptical Trainer
    40 minutes, Moderate
  • Insane Arms (p90x Arms)
    Insane Arms (p90x Arms)
    40 minutes, Intense

To do this workout, please create an account or log in.



You Might Also Like

Kettle Bell

Kettle Bell

Intense Ic_time_32x32 27 mins  
Circuit Training

Circuit Training

Moderate Ic_time_32x32 30 mins  
Core   Ic_workout_dumbbell_32x32 Kettlebells
Kettlebells Full Body

Kettlebells Full Body

Intense Ic_time_32x32 35 mins  
Full Body   Ic_workout_dumbbell_32x32 Kettlebells, Cardio Machine
Go Long!

Go Long!

Moderate Ic_time_32x32 30 mins  
Core  
Werkin Women

Werkin Women

Moderate Ic_time_32x32 45 mins  
Full Body   Ic_workout_dumbbell_32x32 Wall
Full Body Cardio And Strength

Full Body Cardio And Strength

Intense Ic_time_32x32 44 mins  
Lower Body   Ic_workout_dumbbell_32x32 Wall

Workout Categories