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Round 1 2 more than your current Push up max (10 minimum) 8-12 each arm Plank to alternating one arm Reverse Flys (modification on knees) 12-15 Bent Over Rows Round 2 45 seconds High Knees 30-45 seconds Flutter Kicks 12-15 Squat to Bicep Curls Round 3 8-15 Tricep Pushups (on your knees, elbows pulled in …
Round 1 Banded In and Out Jumps 30 Crunches (legs at 90 degrees) 25 each leg Banded Donkey Kicks (band 3 inches above knee) Round 2 45 seconds Band Walks (stay in low squat entire time and band 3 inches above knee) 15 each side Straight Leg Bicycles 45 seconds each side Clams (band 3 …
Round 1 12-15 each side Lunge with Bicep Curl 1 minute Plank Dips 12-15 Flys (on large ball or floor) Round 2 30-45 seconds 180 Jumps 15-20 Side Sit-ups 12-15 Double Bicep Curls (at the same time) Round 3 1 minute Air Boxing (2-5lb) 15-20 Toe Touches (option to hold one weigh in your hand) …
Ingredients: 1 lbs ground turkey 1.5 egg whites 1/2 cup of quick cooking oats 1 Tbsp ground cumin 2 tsp black pepper 2 tsp chipotle pepper spice 2 tbsp garlic powder (2 cloves, minced) 2 celery stalks, finely chopped (approx 1 cup) 1/2 Bell Pepper 1 Jalapeño (optional) 1/4 cup onion, finely chopped Directions: Preheat …
Round 1 Push-up to Side Plank 12-15 90 Degree Shoulder Raises 12-15 Hammer Curls Round 2 12-15 each leg Reverse Lunge with Front Raise 12-15 Burpees (all the way to the ground) 12-15 Reverse Flys Round 3 12-15 Squat to Shoulder Press 15 each side Russian Twist (with weight) 10-20 Tricep Dips Repeat 3x!
Round 1 25 Jump Squats 10-12 each side Plank X (reach back and tap alternating feet) 20 each leg Weighted Walking Lunges Round 2 15-20 Kettlebell Squat Thrusts (toes point working inner thighs) 10-15 Full Body V-ups 30-45 Seconds Superman with Ankle Kicks Round 3 6-12 ea way Jump Lunges 30-45 seconds ea way Side …
Round 1 30-45 seconds in and out jumps (band 3 inches above knees if you have one) 12-20 each side Curtsy Lunges (weighted) Side Lunge to Knee up with weight Round 2 1 minute Alternating Step Up with weights 10-15 each side Forearm Plank with leg side step 10-15 each side Single Leg Deadlift (weighted) …
Round 1 1 minute Jump Rope 15 each side One arm Rows 15 Chest Press Round 2 30-45 seconds Mountain Climbers 15-20 Side V-ups 12-15 Hammer Curls Round 3 1 minute Jump Jacks or Jump Squats 30-45 seconds Pilates Scissors 5-8 each side Tricep Slide out Push-ups (one elbow tight by your side as the …
Round 1 30-45 seconds Sumo Jump Squats 15-20 Reverse Sit-ups 20 Hip Thrusters (use large ball and heavy weight) Round 2 10-15 Box Jumps (jump squat modification) 15-20 Weighted Double Crunch 15-20 each side Reverse Lunge with a Kick (weight option) Round 3 45 seconds Ice Skaters 15-20 Butterfly Sit-ups 12-15 Side Lunges (weighted) Repeat …
Round 1 30 second Tuck Jumps 12-15 each side Windmills 12-15 Bent Over Reverse Flys Round 2 45 seconds Plank Jacks 12-15 Regular Bicep Curls 12-15 each side Tricep Kickbacks Round 3 10-12 each side Push-up to Knee Plank (knee to alternating elbows) 15-20 Reverse Sit-ups 10-12 each side L Shoulder Raises Repeat 3x!
