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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) …
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 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 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!
Round 1 15 Burpees 30 seconds Plank Reaches (alternate arms) 12 Chest Press to Chest Flys Round 2 45 seconds High Knees 12-15 Serve the Platter (biceps) 12-15 each side Warrior Three Tricep Kickbacks Round 3 12-15 Overhead Tricep Extension 12-15 each side Reverse Lunge with Overhead Press 12 each side Side Plank to Reverse …
Round 1 20 Push-ups (do as many as possible on your feet, then drop to knees) 12-15 each side Deadbug (option to use large exercise ball) 12-15 Bent Over Rows Round 2 1 min Jump Rope 12-15 V-ups 12-15 Alternating Bicep Curls Round 3 10-12 Tricep Push-ups (knees) 30-45 second Mountain Climbers Squat to Shoulder …
Round 1 8-10 Plank to Push-up each side (forearms to hands) 15-20 V-ups 12-15 Chest Press Round 2 12-15 Squat to Regular Bicep Curls 12-15 Russian Twist (each side) 12-15 Renegade Rows (each side) Round 3 12-15 90 Degree Shoulder Raises 12-15 Knee Tucks with Large Ball 12-15 Tricep Dips (legs straight for challenge) Repeat …
Round 1 10-15 Burpees 30-45 second Side Plank each side (forearm or hand) 10-12 Chest Press to Chest Fly Round 2 1 Minute Shadow Boxing (2lb-5lb weight option) 30 seconds Flutter Kicks 12-15 One Arm Back Row Round 3 30-45 seconds Inchworms (optional pushup) 12-15 Double Tricep Kickbacks 12-15 Arnold Press Repeat 3X!
Round 1 45 seconds High Knees 20 Double Crunches (weight option) 12-15 Lying Chest Fly Round 2 5-10 Tricep Push-ups (knees) 15-20 Side Sit-ups (each side) 12-15 Hammer Curls Round 3 30-45 seconds Plank Jacks 15-20 Reverse Sit-ups 12-15 Upright Rows Repeat 3X!
Round 1 15 Push-ups (do as many as possible on your feet, then drop to knees) 20 Bicycles (each side) 12-15 Bent Over Rows Round 2 12-15 Regular Bicep Curls (same time) 1 minute Plank 12-15 Squat to Shoulder Press Round 3 12-15 Standing Tricep Extension 25 Toe Touches 10 Front …
