Hey guys! I have another workout for you! This workout will take you about an hour to complete, including a 5 min warm up and 5 min cool down stretch. You won't need any cardio today I promise, your heat is gonna be pounding!
Workout Breakdown:
Repeat this workout twice. Set your timer to 1:10 of work and 20 seconds rest between exercises. After the first round, take a minute or two (that's it!) to regroup, hydrate and then repeat!
Equipment:
Dumb bells, mat and a timer
Warm up 5 minutes
Exercises: Do the following exercises for one minute and 10 seconds, rest 20 seconds between each exercise.
1. Burpee with row on each arm, pop up and 2 double arm rows
2. Burpee with 2 prone jumping jacks
3. Diamond Pushups
4. Side to Side lunges stay low the whole interval
5. One arm burpee with shoulder press right arm
6. One arm burpee with shoulder press left arm
7. 2 Reverse lunges with 2 squat jumps dumb bells on shoulders
8. Negative pushups with 10 second coutdown
9. One leg burpee Left leg (one leg squat if the burpees are getting to your wrists)
10. One leg burpee Right leg (one leg squat if the burpees are getting to your wrists)
11. Dumb bell sit up or Dumb bell sit up to squat
12. Mountain Climbers
13. Glute Squeeze burpees
14. Burpee with tuck jumps
Repeat!
Cool Down stretch 5 minutes
See below for exercise video tutorial
These exercises are simple, but very challenging. They might look easy- but they are not- promise me, after a minute and 10 seconds... you will be glad that interval was over.
Workout Breakdown:
Repeat this workout twice. Set your timer to 1:10 of work and 20 seconds rest between exercises. After the first round, take a minute or two (that's it!) to regroup, hydrate and then repeat!
Equipment:
Dumb bells, mat and a timer
Warm up 5 minutes
Exercises: Do the following exercises for one minute and 10 seconds, rest 20 seconds between each exercise.
1. Burpee with row on each arm, pop up and 2 double arm rows
2. Burpee with 2 prone jumping jacks
3. Diamond Pushups
4. Side to Side lunges stay low the whole interval
5. One arm burpee with shoulder press right arm
6. One arm burpee with shoulder press left arm
7. 2 Reverse lunges with 2 squat jumps dumb bells on shoulders
8. Negative pushups with 10 second coutdown
9. One leg burpee Left leg (one leg squat if the burpees are getting to your wrists)
10. One leg burpee Right leg (one leg squat if the burpees are getting to your wrists)
11. Dumb bell sit up or Dumb bell sit up to squat
12. Mountain Climbers
13. Glute Squeeze burpees
14. Burpee with tuck jumps
Repeat!
Cool Down stretch 5 minutes
See below for exercise video tutorial
These exercises are simple, but very challenging. They might look easy- but they are not- promise me, after a minute and 10 seconds... you will be glad that interval was over.
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