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 30-45 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 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 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 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 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 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 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 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!
