EQUIPMENT- dumbbells (1 heavier set, 1 lighter set if possible), mat

FORMAT
8 exercises
50 seconds work per exercise, 10 seconds rest between each
2 rounds
1-2 minute rest between rounds
Bonus round – 4 upper-body exercises

WARM-UP – 4 exercises, 30-seconds each, 2 times through
1. Jog, freestyle
2. Squat clap-throughs
3. Front kicks with opposite toe tap
4. Down dog to plank hovers

EXERCISES

1. Side lunge to clean & press w/single-leg balance, right
2. Tricep push-up to chair pose
3. Donkey kick + step out + kick through, alternate legs
4. Bicep curl w/4 leg lifts, alternate legs
5. Side lunge to clean & press w/single-leg balance, left
6. Push-up + leg extension + knee-in crunch
7. Kneeling back bends to squat and jump
8. Spider knee to elbow-wrist-elbow + plank + 4 spider switches

Upper-body burn bonus – 1 time through, 50 seconds work, 10 seconds rest

1. Tricep push-up to chair pose
2. Bicep curl w/4 leg lifts, alternate legs
3. Push-up + leg extension + knee-in crunch
4. Spider knee to elbow-wrist-elbow + plank + 4 spider switches

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4 COMMENTS

  1. Yeah! Glad I found you on here! You are so much fun to workout with. I'm going to feel this one tomorrow.

  2. OMG THOSE PUSH UP LEG RAISES … THEY LOOK KILLER!!! MY BOOTY needs them! NEEDSSSSSSSSS THEM!

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