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Exercises

Set 1: 1 round
Burpees
Burpees
10 reps
Lunge Jump
Lunge Jump
20 reps
Step Ups with Knee Lifts
Step Ups with Knee Lifts
24 reps
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
15 reps
Rest
Rest
30 seconds

Set 2: 1 round
Burpees
Burpees
10 reps
Lunge Jump
Lunge Jump
20 reps
Step Ups with Knee Lifts
Step Ups with Knee Lifts
24 reps
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
15 reps
Rest
Rest
30 seconds

Set 3: 1 round
Jump Rope
Jump Rope
2 minutes
Walking Dumbbell Lunges
Walking Dumbbell Lunges
24 reps
Raised Reverse Lunge
Raised Reverse Lunge
30 reps
Squat Jumps
Squat Jumps
15 reps
Rest
Rest
30 seconds

Set 4: 1 round
Jump Rope
Jump Rope
2 minutes
Walking Dumbbell Lunges
Walking Dumbbell Lunges
24 reps
Raised Reverse Lunge
Raised Reverse Lunge
30 reps
Squat Jumps
Squat Jumps
15 reps
Rest
Rest
30 seconds

Set 5: 1 round
Rest
Rest
1 minute

Set 6: 1 round
Burpees
Burpees
10 reps
Lunge Jump
Lunge Jump
20 reps
Step Ups with Knee Lifts
Step Ups with Knee Lifts
24 reps
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
15 reps
Rest
Rest
30 seconds

Set 7: 1 round
Burpees
Burpees
10 reps
Lunge Jump
Lunge Jump
20 reps
Step Ups with Knee Lifts
Step Ups with Knee Lifts
24 reps
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
15 reps
Rest
Rest
30 seconds

Set 8: 1 round
Jump Rope
Jump Rope
2 minutes
Walking Dumbbell Lunges
Walking Dumbbell Lunges
24 reps
Raised Reverse Lunge
Raised Reverse Lunge
30 reps
Squat Jumps
Squat Jumps
15 reps
Rest
Rest
30 seconds

Set 9: 1 round
Jump Rope
Jump Rope
2 minutes
Walking Dumbbell Lunges
Walking Dumbbell Lunges
24 reps
Raised Reverse Lunge
Raised Reverse Lunge
30 reps
Squat Jumps
Squat Jumps
15 reps
Rest
Rest
30 seconds


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Week 1 Monday

Week 1 Monday

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Week 1 Wednesday

Week 1 Wednesday

Ic_time_32x32 31 mins  
Shoulders   Ic_workout_dumbbell_32x32 Stability Ball, Bench
Week 1 Friday

Week 1 Friday

Ic_time_32x32 35 mins  
Lower Body   Ic_workout_dumbbell_32x32 Stability Ball, Box or Step, Dumbbell
Week 2 Wednesday

Week 2 Wednesday

Ic_time_32x32 28 mins  
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Week 2 Friday

Week 2 Friday

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Legs   Ic_workout_dumbbell_32x32 Kettlebell, Jump Rope

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