Leaner Legs/Cardio
Burst/Arm Definers
All exercises 45
seconds; 15 second rest
Squat/Side Squat/Squat
Drop Squat Jumps (no weight – start with feet together and
then drop into a low sumo squat – toes turned slightly out)
Around the World Lunge (lunge forward, side, back – 4 each
side total)
No weights Deadlift
Pulse Lunges (step forward into a lunge with one leg, hold
that position & pulse for 20 secs; switch sides)
Side Lunge with Rotation
Jump Rope
Burpees
Jump Wood Chops (hold weight above head, feet together; jump
legs out wide, bringing weight in-between legs)
Screamer Lunges
2 Feet Lateral Hops in Place
Jumping Jacks with front kicks
Tricep Pushups (on knees or on wall) OR Tricep press (4 lb
weights)
Band Bicep curls with one leg up
Single Leg Shoulder T’s – 3lb weights
Trap Push-Ups (left hand at 11 o’clock, right hand at 3
o’clock – do 5 push-ups; switch sides. Repeat until time is up)
Burpee to Shoulder Press (6lb weights)
Alternating High/Low
planks every 10 seconds
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