Round 1 1 minute Speed Skaters 15 each side Weighted Side Bend Obliques 15 Chest Press Round 2 1 minute Air Boxing (weight light weights) 15 Upright Rows 15 One Arm Rows Round 3 15 Hammer Curls 30-45 seconds each side Side Plank 15 Shoulder Press Repeat 3x!
Round 1 30 Glute Bridges with Mini Band 3 inches Above Knees (hold at top) 20 Toe Touches (weight optional) 15 each leg Walking Lunges (weight optional) Round 2 15 Burpees 20 Reverse Sit-ups 25 each leg Inner Thigh Lifts Round 3 12-15 each leg Curtsy Lunges (weight optional) 20 each side Side Sit-ups 12-15…
Round 1 30-45 seconds Mountain Climbers 1 minute Plank 15 Bicep Curls Round 2 1 minute Jumping Rope or Jumping Jacks 15 Double Tricep Kickbacks 15 Front Shoulder Raises Round 3 15 Squat to Narrow Shoulder Press 15 Side Shoulder Raises 15 Bent Over Rows Repeat 3x!
Round 1 25 Jump Squats 12 Full Body V-ups 15 each way Side Lunge (weight optional) Round 2 10 each way Jump Lunges (weigh optional) 12 each way Windshield Wipers 20 Weighted Sumo Squats Round 3 30 each leg Donkey Kicks 30 Crunches 15 each leg Single Leg Deadlifts (weight optional) Repeat 3x!
Round 1 45 second Plank Jacks 15 Chest Flys 15 One Arm Rows Round 2 45 second High Knees 15 Hammer Curls Round 3 15 Shoulder Press 15 V-ups 15 Tricep Extensions Repeat 3X!
Round 1 45 seconds High Knees 12-15 each way Alternating Bird Dog Reach and Kickbacks 45 seconds Mini Band Walks (band around ankles) Round 2 30-45 seconds 180 Jumps 20-25 each leg Mini Band Donkey Kicks 10-12 each leg Jump Lunges Round 3 20 Star Jumps 15 Side Sit-ups 20 each leg Single Leg Bridge…
Round 1 45 seconds 180 Jumps 1 minute Planks 15 Bicep Curls Round 2 10-12 each way Forearm to Palm Pushups (up-downs) 12 Dumbbell Windmills 15 Tricep Kickbacks Round 3 1 minute Jumping Jacks 12 Reverse Curls 15 Upright Rows Repeat 3x!
Round 1 15 Reverse Lunge with a Kick (weighted optional) 45 second Plank Jacks (mini band around ankles) 12-15 Curtsy Lunge (weighted) Round 2 1 minute Alternating Step ups (weighted) 45 seconds Flutter Kicks 12-15 Hip Thrusters (heavy weight) Round 3 15 Burpees 15 ea way Bicycles 12-15 each leg Single Leg Deadlifts Repeat 3x!
Round 1 15 Squat to Narrow Shoulder Press 45 seconds Scissor Kicks 15 Chest Press Round 2 45 Second Mountain Climbers 15 Bent Over Rows 15 Preacher Curls Round 3 15 Pushups 15 Lat Pullovers 15 90 Degree Shoulder Raises Repeat 3x!
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!
