Round 1 15-20 Squat Thrust (toes out with kettlebell or weight) 10-12 each way Push-up to Side Plank 15 each leg Weighted Reverse Lunge with a Kick Round 2 12-15 Chest Press (ball or floor) 30-45 seconds Twisted Mountain Climbers 20 Plank Jumps (plank, jump feet in, plank, jump feet in) Round 3 25 Jump…
Round 1 15-20 Squat Thrust (toes out with kettlebell or weight) 10-12 ea way Push-up to Side Plank 15 ea leg Weighted Reverse Lunge with a Kick Round 2 12-15 Chest Press (ball or floor) 30-45 seconds Twisted Mountain Climbers 20 Plank Jumps (plank, jump feet in, plank, jump feet in) Round 3 25 Jump…
Round 1 12-15 Squat to Shoulder Press 20 ea way Bicycles 3 way Lunge (front, side, curtsy) Round 2 15 Burpees (all the way to the ground) 15 Reverse Sit Ups 12 ea way Reverse Lunge with Front Shoulder Raises Round 3 12 Squat Hammer Curl 45 second Plank Reaches (alternate arms) 15 Double Tricep…
Round 1 20 Squat to Double Side Shoulder Raises 20 Weighted Scissor Kicks (hold weight straight up in the air) 15 each side Weighted Curtsy Lunges Round 2 15 Deadlift into Upright Row 15 each side Standing Oblique Crunch (heavy weight) 12-15 Bicep Curls Round 3 20 ea leg Walking Lunges (weighted optional) 15 Push-ups…
Round 1 30 seconds Sumo Jump Squats 15 ea side Weighted Russian Twist 12-15 ea leg Lunge to Shoulder Press (one leg at a time) Round 2 10-12 each way Side to Front Shoulder Raises 45 seconds Supermans 1 minute each leg Fire Hydrants (option to be banded) Round 3 15 Tricep Kickbacks 1 minute…
