Riverside Instructor Version

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Full Workout Notes:

Circuit #1: Shoulders and Legs (12 to 15 reps)
  1. Single arm front raise (use momentum up, push through heels)
  2. Squat Press
  3. Reverse Flyes
Cardio: :45 per move, two sets for a total of 3 minutes.
Skaters, Jacks with Arms across (in video at 6:00)
 
Circuit #2: Legs (15 to 20 reps)
  1. Lunge dips (L) with lateral raise
  2. Lunge dips (R) with front raise
  3. Plie Squat with weight / pulses / plié jump squats (no weights)
  4. Lunge blasters (lunge, lunge, squat)
Cardio: :45 per move, two sets for a total of 3 minutes.
Crab Jacks (in video 11:48), Mountain Climbers
 
Circuit #3: Back and Bicpes
  1. Wide Grip Rows Dumbbell
  2. Straight Arm Pull Back
  3. Close grip rows
  4. Bicep Curls in Squat Hold
Cardio: Star Jumps, 2-jacks/2-jabs (at 18:26 in video)
 
Circuit #4: Chest and Triceps
  1. 2 Chest Presses/2-Chest Flyes with Leg Raise
  2. Pushups (with Resistance Bands - optional)
  3. Triceps Band Pull (in video at 21:47)
Cardio: Tabata of your choice.
Abs and Core:
  1. Back extensions
  2. Plank
  3. crunches or jack knife abs