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Description

This workout is TOUGH and recommended for advanced clients. Before starting, take a moment and look over the exercises and your audio trainer options. 1⃣Have your equipment (if needed) and water ready. 2⃣Play your favorite music while using this app. 3⃣Decide which audio "TRAINER/TIMER" you want to use to guide you. 4⃣Press play and follow along.


Exercises

Set 1: 1 round
Jumping Jacks
Effort: Light
Jumping Jacks
30 seconds
Butt Kickers
Effort: Light
Butt Kickers
30 seconds
Skips with Arm Circles
Effort: Light
Skips with Arm Circles
30 seconds
Frankenstein Walk
Effort: Light
Frankenstein Walk
30 seconds
Jog
Effort: Light
Jog
30 seconds
Hamstring Stretches
Hamstring Stretches
1 minute
Lunges with Rotation
Lunges with Rotation
1 minute
Quad Stretches
Quad Stretches
30 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Dumbbell Squats
Weights: Moderate
Dumbbell Squats
25 seconds
Jump Rope
Effort: Moderate
Jump Rope
30 seconds
Hand Release Push-ups
Hand Release Push-ups
30 seconds
1 2 Burpees
1 2 Burpees
27 seconds
Dumbbell Push Press
Dumbbell Push Press
25 seconds
High Knees
Effort: Moderate
High Knees
20 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Jump Rope
Effort: Moderate
Jump Rope
30 seconds
Crunches
Crunches
1 minute
Walking Lunges
Walking Lunges
1 minute
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
25 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Prisoner Squats
Prisoner Squats
38 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Elbow Plank
Elbow Plank
30 seconds
Jump Rope
Effort: Moderate
Jump Rope
30 seconds
Plank
Plank
35 seconds
Rest
Rest
1 minute

Set 3: 1 round
Chest Stretch
Chest Stretch
30 seconds
Wide Leg Stretches
Wide Leg Stretches
1 minute
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds


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