Time: 45 – 60 minutes
Equipment Needed: Weights Recommended
Warm Up: 5 – 10 minutes
Directions:
Perform the following exercises for 45 seconds of work and 15 seconds of rest. Complete 2 sets of each pair of exercises before you move on to the next set.
Set #1:
Chest Fly’s
Close Arm Push-Ups
Example:
45 sec Chest Fly’s
15 sec Rest
45 sec Close Arm Push-Ups
15 sec Rest
Repeat (2 sets total)
1 minute Rest
Set #2:
Squat with Overhead Press and Calf Raise
Burpees
1 minute Rest
Set #3:
Pull-Ups
Sea Turtles
1 minute Rest
Set #4:
Knee to Elbow (sit-ups)
Snow Angels
1 minute Rest
Set #5:
Frontal Raises
Forward Arm Circles
1 minute Rest
Set #6:
Alternating Lunges with Overhead Hold of Weights
Jump Lunges
1 minute Rest
Set #7:
Overhead Triceps Extensions
Backwards Arm Circles
1 minute Rest
Set #8:
Weighted Jumping Jacks
Power Jacks
Finisher:
Perform the following exercises for stated reps and 2-3 sets
20 Jack Knife – left leg
20 Bicycle Crunches
20 Jack Knife – right leg
20 Bicycle Crunches
Rest 30 seconds and repeat 2-3 sets
Cool Down and Stretch: 5 – 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by SrdjanPav from Getty Images Signature