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.
Set 1
- Plie squat to front shoulder raise 10-12 reps
- Single leg deadlift 12-15 reps each side
- Plank Walkout to Push Up 10 reps
- Cardio Burst- plank jacks 10-15
Set 2
- Bicep curl to Shoulder Press10-12 reps
- Chair dips 12-15 reps
- Goblet Squats 10 reps
- Cardio Burst- Mountain Climbers 10-15
Set3
- Back Flys 10-12 reps
- Alternating Reverse Lunges12-15 reps
- Weighted burpees (dumbbells in hands) 10 reps
- Cardio Burst- jumping jacks 10-15
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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