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Workout: Get Pumped

5_25_21 - Get Pumped.jpg

Time: 45 minutes

Equipment Needed: Weights

Warm Up: 5 - 10 minutes

Run:

30 seconds jog and 10 seconds sprint. Repeat for a total of 3-5 minutes.

Circuit 1:

Perform the following exercises for the allotted time and rest for 1-2 minutes. Repeat for 2 total sets.

  • 60 sec Dumbbell Overhead Swing

  • 15 sec Recovery

  • 60 sec Mountain Climbers

  • 15 sec Recovery

  • 60 sec Squat with Dumbbell Front Press

  • 15 sec Recovery

  • 60 sec Plank

1-2 minute rest and then repeat

Circuit 2:

Perform the following exercises for the allotted time and rest for 1-2 minutes. Repeat for 2 total sets.

  • 60 sec Floppy Burpees

  • 15 sec Recovery

  • 60 sec Staggered Push-ups (hands are uneven with each other)

  • 15 sec Recovery

  • 60 sec Russian Twist

  • 15 sec Recovery

  • 60 sec Floor Jacks

1-2 minute rest and then repeat

Circuit 3:

Perform the following exercises for the allotted time and rest for 1-2 minutes. Repeat for 2 total sets.

  • 60 sec Squat with Overhead Press

  • 15 sec Recovery

  • 60 sec Bent Over Rows

  • 15 sec Recovery

  • 60 sec Step-ups with Knee Lift and Overhead Press

  • 15 sec Recovery

  • 60 sec Jump Lunges

1-2 minute rest and then repeat

Finisher:

60 sec Box Jumps
Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by AJ_Watt from Getty Images Signature

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