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Round 1 15 each leg Front Lunges 12 each way Lunge with Core Twist (weighted) 20 Calf Raises (weighted) Round 2 25 Jump Squats 20 Reverse Sit-ups 20 Goblet Squats (weighted) Round 3 15 Stiff Legged Deadlift 30-45 seconds each side Side Plank 10-12 Hamstring Curls (large exercise ball) Repeat 3x!
Round 1 1 minute Jumping Rope 20 weighted In and Out Crunch 15 Seated Dumbbell Curls Round 2 15 Burpees 15 Side Raises Seated Arnold Press Round 3 1 minute Shadow Boxing 15 Reverse Flys 15 Tricep Kickbacks Repeat 3x!
Round 1 15 Frog Jumps 12 each side Side Plank Leg Raises 15 each leg Split Squats (weighted) Round 2 45 seconds each side Banded Fire Hydrants 30 Crunches 30 Sumo Squats (weighted) Round 3 1 Minute Wall Sit (weighted) 20 Toe Touches (weighted) 15 each leg Side Lunges (weighted) Repeat 3X!
Round 1 45 seconds Speed Skaters 30 Sit ups (large ball-squeeze abs at the top) 15 Reverse Lunge with a Kick (weighted option) Round 2 45 seconds High Knees 1 minute Sumo Drops (use heavy weight and drop and pick up weight) 15 ea leg weighted Side Lunges (one leg at a time) Round 3 …
Round 1 1 minute Jumping Jacks or Jump Squats 12-15 Alternating Arm/Leg Full Body Sit-up 12-15 ea arm Chest Press (one at a time) Round 2 12-15 Side Plank Tucks (jump in and out) 12-15 Tricep Kickbacks with Twist 12-15 Cross Chest Bicep Curls Round 3 15-20 Burpees (to the ground or with push-up) 20-30 …
Round 1 15 ea way In in out Jumps (mini band 3 inch above knees) 15 V-ups 15 ea leg Reverse Lunges (weighted) Round 2 15 Tuck Jumps 15 ea way Superman Planks 15-20 ea leg Single Leg Bridge ups (5 pulses at the top) Round 3 15 Sumo Squats (weighted) 10-15 ea side Windshield …
Round 1 30-45 second Mountain Climbers 12-15 Hammer Curl to Shoulder Press 12-15 Chest Flys Round 2 12-15 Wide Bent Over Rows 12 ea Arm Superman Planks 12-15 Tricep Dips Round 3 Max out Push-ups (start on feet) 15 ea way Russian Twist 12-15 Reverse Flys Repeat 3x!
Round 1 1 minute Plank Walk Outs (push up option) 12 of each Chest Press to Chest Flys 15 ea arm One Arm Rows Round 2 30-45 seconds 180 Jumps 15 ea side Knee to Elbow Plank (working obliques) 15 ea arm Hammer Curls Round 3 1 minute Jump Rope or Jump Squats 12-15 90 …
Round 1 20 Weighted Squats (weights on shoulders or hands) 15-20 side Russian Twist (legs up) Pistol Squat (as many as you can) Round 2 50 ea leg Donkey Kicks 12-15 ea side Side Plank Crunches (modified side plank is ok) 30 Jump Squats Round 3 15 ea leg Curtsy Lunges (weighted) 30 seconds Mountain …
Round 1 1 minute Air Boxing with weight 15 Reverse Flys 15 Tricep Dips Round 2 Max out Push-ups 12-15 Side V-ups 15 ea way Bicep Curls Round 3 45 seconds Mountain Climbers 15 Full Body V-ups 12-15 Upright Rows Repeat 3x!
