Time: 45 minutes
Equipment Needed: Weights, Jump Rope, and Bench or Chair
Warm Up: 5-10 minutes
Begin:
Perform the following exercises in order for the stated number of reps. Rest 2-3 minutes after the first set, and then repeat. Rest as needed.
100 Jump Ropes
35 Squats with Overhead Presses
25 Skull Crushers
20 Windmills (10 each side)
15 Sumo Squats with High Pull
10 Wide Legged Push-Ups
5 Coffins
100 Jump Ropes
Rest 2-3 minutes and Repeat
Perform the 2 exercises for 30 seconds of work and 10 seconds of rest for 4 total sets. Follow with 1 minute of butt kicks.
Set #1:
30 sec Staggered Hand Push-Ups
10 sec Rest
30 sec Reverse Fly’s
10 sec Rest
Repeat for 4 Sets Total
Rest 1-2 minutes
Set #2:
30 sec Hammer Curls
10 sec Rest
30 sec Bench Dips
10 sec Rest
Repeat for 4 Sets Total
Rest 1-2 minutes
Set #3:
30 sec Hand Planks on Weights
10 sec Rest
30 sec Flutter Kicks
10 sec Rest
Repeat 4 Sets Total
Rest 1-2 minutes
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by Dragan Grkic from Getty Images Pro