Time: 45 - 60 minutes
Equipment Needed: A stopwatch and dumbbells
Warm Up: 5 - 10 minutes
Set #1:
Perform each exercise below for 60 seconds each. After each set (3 sets total), perform 2 minutes of Seal Jacks (legs are same as regular jacks, but arms stay at shoulder height and open and close in front of the body - hands will come together for a clap).
60 seconds Arm Circle (30 seconds forward, 30 seconds backward)
60 seconds Suicide Push-Ups
60 seconds Walking with Overhead Alternating Presses with Weights
2 minutes of Seal Jacks
1 minute Rest
Repeat from the top for 3 total sets
Rest 2 - 3 minutes
Set #2:
Perform each exercise below for 60 seconds each. After each set (3 sets total), perform 2 minutes of Floor Jacks.
60 seconds Windmills (30 seconds each direction)
60 seconds Hip Bridges
60 seconds Bird Dog
2 minutes Floor Jacks
1 minute Rest
Repeat from the top for 3 total sets
Rest 2 - 3 minutes.
Ab Finisher:
Perform the following 3 exercises for 60 seconds each and for 3 sets. Rest 30 seconds between each set.
60 seconds Plank
60 seconds Bicycles
60 seconds Mountain Climbers
30 seconds Rest
Repeat from the top for 3 total sets
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by strike0 from Getty Images