Time: 45 minutes
Equipment Needed: Weights
Warm Up: 5-10 minutes
To Start:
Perform the following 3 exercises for the number of reps stated for 5 minutes.
30 Butt Kicks
20 Prisoner Squats
10 Jack Knives (each leg)
Rest 2-3 minutes.
Perform the following sets for 5 minutes each. There are 4 exercises per set and you are to perform 7 reps of each. Continue each set of exercises in the group for the 5 minutes. After EACH SET, perform the Chorus Set (below). Then rest 2-3 minutes and move to the next set to completion of all sets.
Set 1:
7 Chest Flys
7 Bent-Over Rows
7 Push-Ups
7 Frontal Rows - both arms at the same time
Chorus Set:
7 V-Jumps
7 Power Jacks
7 Snow Angels
7 Mountain Climbers - each leg
Rest 2 minutes
Set 2:
7 Arnold Presses
7 Overhead Presses
7 Lateral Raises
7 Frontal Raises
Chorus Set:
7 V-Jumps
7 Power Jacks
7 Snow Angels
7 Mountain Climbers - each leg
Rest 2 minutes
Set 3:
7 Tricep Kickbacks
7 Bicep Curls
7 Lying Triceps Extension - each side
7 Hammer Curls
Chorus Set:
7 V-Jumps
7 Power Jacks
7 Snow Angels
7 Mountain Climbers - each leg
Rest 2 minutes
Set 4:
7 Wipers
7 Spidermans - each leg
7 Woodchops - each side
7 Cross-Over Mountain Climbers - each leg
Chorus Set:
7 V-Jumps
7 Power Jacks
7 Snow Angels
7 Mountain Climbers - each leg
Rest 2 minutes
Set 5:
7 Obliques Crunches - each side
7 Hip Bridges
7 V-Sits
7 Bicycles - each leg
Chorus Set:
7 V-Jumps
7 Power Jacks
7 Snow Angels
7 Mountain Climbers - each leg
Rest 2 minutes
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by Lunamarina