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Description

Full body workout including body-weight exercises, dumbell exercises and aerobic work. Enjoy!


Exercises

Set 1: 2 rounds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
March in Place
March in Place
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Transition
Transition
20 seconds

Set 2: 2 rounds
BOSU Squats
BOSU Squats
30 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Burpees
Burpees
30 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Transition
Transition
20 seconds

Set 3: 2 rounds
Cross Jacks
Cross Jacks
30 seconds
Renegade Row with Push-up
Renegade Row with Push-up
30 seconds
Drop Squats
Drop Squats
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Transition
Transition
20 seconds

Set 4: 1 round
BOSU Squats
BOSU Squats
30 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Burpees
Burpees
30 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Transition
Transition
20 seconds

Set 5: 1 round
Cross Jacks
Cross Jacks
30 seconds
Renegade Row with Push-up
Renegade Row with Push-up
30 seconds
Drop Squats
Drop Squats
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Transition
Transition
20 seconds

Set 6: 2 rounds
Lunge to Shoulder Press
Lunge to Shoulder Press
30 seconds
Push-up Knee Tucks
Push-up Knee Tucks
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Transition
Transition
20 seconds

Set 7: 2 rounds
Mountain Climbers on BOSU Back
Mountain Climbers on BOSU Back
30 seconds
Bosu Squat, Curl, Press
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds

Set 8: 1 round
Lunge to Shoulder Press
Lunge to Shoulder Press
30 seconds
Push-up Knee Tucks
Push-up Knee Tucks
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Transition
Transition
20 seconds

Set 9: 1 round
Mountain Climbers on BOSU Back
Mountain Climbers on BOSU Back
30 seconds
Bosu Squat, Curl, Press
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds

Set 10: 1 round
BOSU Squats
BOSU Squats
30 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Burpees
Burpees
30 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Transition
Transition
20 seconds

Set 11: 1 round
Cross Jacks
Cross Jacks
30 seconds
Renegade Row with Push-up
Renegade Row with Push-up
30 seconds
Drop Squats
Drop Squats
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Transition
Transition
20 seconds

Set 12: 1 round
Lunge to Shoulder Press
Lunge to Shoulder Press
30 seconds
Push-up Knee Tucks
Push-up Knee Tucks
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Transition
Transition
20 seconds

Set 13: 1 round
Mountain Climbers on BOSU Back
Mountain Climbers on BOSU Back
30 seconds
Bosu Squat, Curl, Press
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Bent Over Tricep Kick Backs
30 seconds

Set 14: 1 round
BOSU Squats
BOSU Squats
30 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Burpees
Burpees
30 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Transition
Transition
20 seconds

Set 15: 1 round
Cross Jacks
Cross Jacks
30 seconds
Renegade Row with Push-up
Renegade Row with Push-up
30 seconds
Drop Squats
Drop Squats
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Transition
Transition
20 seconds

Set 16: 1 round
Lunge to Shoulder Press
Lunge to Shoulder Press
30 seconds
Push-up Knee Tucks
Push-up Knee Tucks
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Transition
Transition
20 seconds

Set 17: 1 round
Mountain Climbers on BOSU Back
Mountain Climbers on BOSU Back
30 seconds
Bosu Squat, Curl, Press
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Bent Over Tricep Kick Backs
30 seconds

Set 18: 1 round
Transition
Transition
1 minute
Alternating Side Crunches
Alternating Side Crunches
1 minute
Double Crunches
Double Crunches
1 minute
Shoulder Stretches
Shoulder Stretches
1 minute
Child's Pose
Child's Pose
1 minute
Diamond Crunches
Diamond Crunches
1 minute
Seated Leg Stretch
Seated Leg Stretch
1 minute
Double Leg Stretch
Double Leg Stretch
20 seconds


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