Time: 45 minutes
Equipment Needed: Weights
Warm Up: 5-10 minutes
Set #1:
Perform the following exercises for the stated number of reps and keep track of your time. Rest 2-3 minutes and then repeat and try to beat your first time.
30 Jump Lunges
30 Triceps Push-Ups
30 Jump Squats
30 Flutter Kicks (30 each leg)
30 V-Jumps
30 Bent Over Rows
30 Cross-Over Mountain Climbers (30 each leg)
30 Reverse Lunges with a Front Kick (30 each leg)
30 Knee Highs with Overhead Presses (optional with weights - 30 each leg)
30 Bench Crunches
Rest 2-3 minutes
Repeat for a second set and try to beat your time.
Tabata:
Two different sets of Tabata. Perform the first exercise for 20 seconds of work and 10 seconds of rest for 8 sets or 4 minutes total. Rest 1-2 minutes and perform the 2nd Tabata in the same format.
Plank
Bicycle Crunches
Example:
20 sec Plank
Rest 10 sec
20 sec Plank
Rest 10 sec
Etc… for a total of 8 sets (4 minutes)
Rest 1-2 minutes
Perform Bicycle Crunches same as above.
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by FatCamera from Getty Images Signature