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Full Workout Notes:
Circuit #1: Shoulders and Legs (12 to 15 reps)
- Single arm front raise (use momentum up, push through heels)
- Squat Press
- 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)
- Lunge dips (L) with lateral raise
- Lunge dips (R) with front raise
- Plie Squat with weight / pulses / plié jump squats (no weights)
- 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
- Wide Grip Rows Dumbbell
- Straight Arm Pull Back
- Close grip rows
- Bicep Curls in Squat Hold
Cardio: Star Jumps, 2-jacks/2-jabs (at 18:26 in video)
Circuit #4: Chest and Triceps
- 2 Chest Presses/2-Chest Flyes with Leg Raise
- Pushups (with Resistance Bands - optional)
- Triceps Band Pull (in video at 21:47)
Cardio: Tabata of your choice.
Abs and Core:
- Back extensions
- Plank
- crunches or jack knife abs