After warming up for at least 5 minutes start with round one and proceed through each round once. After completing each round with cardio bursts, start over from the beginning. Depending on how much time you have, repeat the entire sequence 3-5 times. Make sure you are using heavy enough weights that you feel challenged by the end of each exercise. If it’s too easy, you’re not going to see the results you’re looking for.
Round #1
- Alternating lunges with bicep curl to should press (curl as you lunge and press when you’re back to standing) 5-6 reps on each side
- Reverse Fly 12-15 reps
- Floor dips (crab position tricep dip) 12-15 reps
- Cardio– Plank jacks 10 reps
Round #2
- Plank walk-outs 10-12 reps
- Kettlebell swings 12-15 reps
- Upright row 10-12 reps
- Cardio- Mountain climbers 10 reps per side
Round #3
- Plie squat to front shoulder raise 10-12 reps
- Bent knee deadlift and calf raise 12-15 reps
- Bent-over row 10-12 reps
- Cardio- Burpees 10 reps
Congratulations, you did it! If that was the first time through, keep going you’ve got this. If that was your last set, cool down, stretch, and enjoy your the rest of your day. Have any questions or need modification ideas, comment below.
If you liked this one, but want some different exercises n the future, check this one out!
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