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Description

Warm Up Cardio, Shoulders Workout, Followed by Cardio


Exercises

Set 1: 1 round
Lateral Steps + Pulls
Lateral Steps + Pulls
30 seconds
Slow Rocking Butt Kickers
Effort: Moderate
Slow Rocking Butt Kickers
30 seconds
High Knee Pulls
Effort: Moderate
High Knee Pulls
30 seconds
Arm Swings + lateral Steps
Arm Swings + lateral Steps
30 seconds
4 Torso Twists + Knees
Effort: Moderate
4 Torso Twists + Knees
30 seconds
Jog in Place
Effort: Moderate
Jog in Place
30 seconds
BodyWeight Squats
BodyWeight Squats
30 seconds
Front Kicks
Effort: Moderate
Front Kicks
30 seconds
Boxer Shuffle
Effort: Moderate
Boxer Shuffle
30 seconds
Cross Toe Touches
Effort: Moderate
Cross Toe Touches
30 seconds
Carioca
Effort: Moderate
Carioca
30 seconds
Step Ups Knee Drive
Step Ups Knee Drive
30 seconds
Burpees
Effort: Moderate
Burpees
30 seconds
Lateral Shuffle (crab jog)
Effort: Moderate
Lateral Shuffle (crab jog)
30 seconds
Lateral Bounds (skate & hop)
Effort: Moderate
Lateral Bounds (skate & hop)
30 seconds
Quick Feet In & Outs
Effort: Moderate
Quick Feet In & Outs
30 seconds
The Heisman Shuffle
Effort: Moderate
The Heisman Shuffle
30 seconds
Freestyle Dancing
Effort: Moderate
Freestyle Dancing
1 minute
Jump Rope
Effort: Moderate
Jump Rope
30 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Transition
Transition
30 seconds

Set 3: 4 rounds
Alternating Shoulder Press
Effort: Moderate
Alternating Shoulder Press
15 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
15 reps
Rest
Rest
15 seconds
Single Lateral Shoulder Raises
Weights: Moderate
Single Lateral Shoulder Raises
30 reps
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
15 reps
Rest
Rest
15 seconds
Arnold Press
Effort: Moderate
Arnold Press
15 reps
Bent Over Lateral Raise
Effort: Moderate
Bent Over Lateral Raise
15 reps
Rest
Rest
15 seconds
Left Side Plank Dumbbell Reverse Flye
Weights: Moderate
Left Side Plank Dumbbell Reverse Flye
15 reps
Right Side Plank Dumbbell Reverse Flye
Weights: Moderate
Right Side Plank Dumbbell Reverse Flye
15 reps
Rest
Rest
15 seconds

Set 4: 1 round
Transition
Transition
30 seconds

Set 5: 3 rounds
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
15 seconds
Pendulum Legs
Effort: Moderate
Pendulum Legs
1 minute
Rest
Rest
15 seconds
Plank
Plank
1 minute
Rest
Rest
15 seconds
V-Ups
V-Ups
1 minute
Rest
Rest
15 seconds
Flutter Kicks
Effort: Moderate
Flutter Kicks
1 minute
Rest
Rest
15 seconds

Set 6: 1 round
Lateral Steps + Pulls
Lateral Steps + Pulls
30 seconds
Slow Rocking Butt Kickers
Effort: Moderate
Slow Rocking Butt Kickers
30 seconds
High Knee Pulls
Effort: Moderate
High Knee Pulls
30 seconds
Arm Swings + lateral Steps
Arm Swings + lateral Steps
30 seconds
4 Torso Twists + Knees
Effort: Moderate
4 Torso Twists + Knees
30 seconds
Jog in Place
Effort: Moderate
Jog in Place
30 seconds
BodyWeight Squats
BodyWeight Squats
30 seconds
Front Kicks
Effort: Moderate
Front Kicks
30 seconds
Boxer Shuffle
Effort: Moderate
Boxer Shuffle
30 seconds
Cross Toe Touches
Effort: Moderate
Cross Toe Touches
30 seconds
Carioca
Effort: Moderate
Carioca
30 seconds
Step Ups Knee Drive
Step Ups Knee Drive
30 seconds
Burpees
Effort: Moderate
Burpees
30 seconds
Rest
Rest
20 seconds
Elliptical
Resistance: Moderate
Effort: Moderate
Elliptical
10 minutes
Lateral Shuffle (crab jog)
Effort: Moderate
Lateral Shuffle (crab jog)
30 seconds
Lateral Bounds (skate & hop)
Effort: Moderate
Lateral Bounds (skate & hop)
30 seconds
Quick Feet In & Outs
Effort: Moderate
Quick Feet In & Outs
30 seconds
The Heisman Shuffle
Effort: Moderate
The Heisman Shuffle
30 seconds
Freestyle Dancing
Effort: Moderate
Freestyle Dancing
1 minute
Jump Rope
Effort: Moderate
Jump Rope
30 seconds
Rest
Rest
20 seconds
Elliptical
Resistance: Moderate
Effort: Moderate
Elliptical
10 minutes

Set 7: 1 round
Beginner Right Warrior 2
Beginner Right Warrior 2
30 seconds
Beginner Left Warrior 2
Beginner Left Warrior 2
30 seconds
Big Toe Forward Bend
Big Toe Forward Bend
30 seconds
Butterfly
Butterfly
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Chair Pose
Chair Pose
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Right Shoulder Stretch
Right Shoulder Stretch
15 seconds
Left Shoulder Stretch
Left Shoulder Stretch
15 seconds
Right Quad Stretch
Right Quad Stretch
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
Wall Right Calf Stretch
Wall Right Calf Stretch
30 seconds
Wall Left Calf Stretch
Wall Left Calf Stretch
30 seconds
Standing Right Leg Stretch
Standing Right Leg Stretch
15 seconds
Standing Left Leg Stretch
Standing Left Leg Stretch
15 seconds
Bicep Stretches
Bicep Stretches
15 seconds
Tricep Stretches
Tricep Stretches
15 seconds
Tricep Stretches
Tricep Stretches
15 seconds
Right Chest Stretch
Right Chest Stretch
20 seconds
Left Chest Stretch
Left Chest Stretch
20 seconds
Cobra
Cobra
30 seconds
Corpse
Corpse
30 seconds


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