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
- Squat to bicep curl 10-12 reps
- Bent knee deadlift 12-15 reps
- Weighted burpees (dumbbells in hands) 10 reps
- Cardio Burst- jumping jacks 10-15
Set 2
- Pendulum lunge 6-8 reps each side
- Kneeling hip thrusts with overhead press 10-12 reps
- Plank jacks 10-15 reps
- Cardio Burst- jumping jacks 10-15 reps
Set 3
- Plie squat with upright row 10-12 reps
- Reverse Fly 10-12 reps
- Reverse lunge with alternating front shoulder raise 10-12 each side
- Cardio burst- jumping jacks 10-15 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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