Follow with 30 minutes of cardio after! Keep your heart rate up!
Do at least 3 rounds, up to 5 if you have it in you! NO resting between exercise transitions, only 30 seconds rest after you complete a full round! 🙂
Equipment needed : Dumbbells, Mat.
Warm up: Anything (Fast walk, jog, incline walk, stairs) 5-10 minutes
16 (8 each leg) Reverse Lunge to Shoulder Press
30 Mountain Climbers
Plank to fatigue, time this and note.
10 Stand ups with DBL Arm Overhead Static Hold
10 Squat Jumps
16 Single Leg Bicep Curls standing on one leg, switch legs at half
30 Plank Jacks
If your form needs work don’t do heavier weight!
Go heavier for more of a challenge!
You should be slightly breathless to get results!
Modification: Go half as low on squats
Keep the pace slow – count 3 sec on the return phase of the rep and 1 second on the exertion.
Always breath out when you are pushing against gravity! i.e on the up phase of a push up standing up from a squat.