WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms
WORKOUT
Complete 4 rounds of each circuit. Rest 1 minute between circuits. Do not rest during the 30 seconds of work. Really challenge yourself to move quickly while using a challenging weight. These weights though don’t need to be super heavy to be effective! Move right from one exercise to the next without resting!
CIRCUIT #1:
30 seconds Squat with Chest Press
30 seconds Alternating Side Taps with Rotation
30 seconds per side Dumbbell Cross-Body Chops
30 seconds Rest
CIRCUIT #2:
30 seconds Squat with Rotation
30 seconds Cyclone
30 seconds per side Lunge and Reach
30 seconds Rest
COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms
NOTES:
Do not rest during the 30 seconds of work. Instead regress the move if needed or drop the weight, but keep moving!
