Time: 60 minutes
Equipment Needed: Weights (8 lbs minimum)
Warm Up: 5 - 10 minutes
Perform 60 seconds of EACH exercise below. Rest after every 5 exercises for 60 seconds.
Set #1:
60 seconds One-Legged Deadlifts - left leg
60 seconds Jump Squats
60 seconds One-Legged Deadlifts - right leg
60 seconds Frog Jumps
60 seconds Stiff Legged Deadlifts
60 seconds Rest
Set #2:
60 seconds Reverse Lunge to Front Lunge and Punch with Weight - Left Leg
60 seconds Jump Lunges
60 seconds Reverse Lunge to Back Lunge and Punch with Weight - Right Leg
60 seconds Jump Ropes
60 seconds Alternating Reverse Lunges with Bicep Curls
60 seconds Rest
Set #3:
60 seconds Push-Ups
60 seconds Knee Highs with Overhead Alternating Arms Presses
60 seconds Bent-Over Rows
60 seconds Suicide Tap Downs
60 seconds Chest Fly’s
60 seconds Rest
Set #4:
60 seconds Suicide Push-Ups
60 seconds Floor Jacks
60 seconds Arnold Press (one legged - 30 seconds each leg)
60 seconds Jumping Jacks
60 seconds Lateral Raises
60 seconds Rest
Set #5:
60 seconds Curtsy Lunge to Side Lateral Lunge - right leg
60 seconds Seal Jumps - feet the same as regular jack and the arms go in and out at shoulder level
60 seconds Curtsy Lunge to Side Lateral Lunge - left leg
60 seconds Jog in place with forward punches
60 seconds Alternating Lateral Side Lunges
60 seconds Rest
Set #6:
60 seconds Kickbacks - hands end facing the ceiling
60 seconds Alternating Front Tap Downs
60 seconds Double Up on Weights and Perform One Arm Bicep Curls Left Arm
60 seconds Power Jacks
60 seconds Double Up on Weights and Perform One Arm Bicep Curls Right Arm
60 seconds Rest
Set #7:
60 seconds Plank
60 seconds Mountain Climbers
60 seconds Side Plank - left side
60 seconds Crossover Mountain Climbers
60 seconds Side Plank - right side
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Maridav