Warmup for 5 minutes with 50 jumping jacks, 50 high knee jogs, 50 glute kick and 50 knee lifts. Repeat until 5 minutes is up.
Cardio
3 minute fast walk/jog/run
30 upright rows (with weights)
3 minute fast walk/jog/run
30 chest press (with weights)
3 minute fast walk/jog/run
30 lateral arm raise (with weights-one or two at a time)
3 minute fast walk/jog/run
30 Bicep Curls (with weights)
3 minute fast walk/jog/run
30 overhead tricep (with weights)
3 minute fast walk/jog/run
30 pushups
(For 3 minutes of running – can substitute jumping rope or 3 plyometric moves for one minute each. Examples of plyo moves – jump squats, pli’e hops, burpees, jump lunges, mtn climbers, plank jacks, air jacks, jumping jacks, glute kick, high knee jog, etc)
Abdominals
30 slow crunches
30 sets of bicycle abs
30 pike ab rows
Plank for 1 minute x 3
***Cool down and stretch 5 to 10 minutes
