Warm up

Jumping jacks, hip openers and closers, run the pickle

We split the Pax into two groups – one started at the Upper Body station with heave weights and one started at the Lower Body station with medium weights.

30 second – exercise / 15 second – rest

Upper Body

  • Pushups
  • Bent-over flys
  • Body-weight pull-downs
  • Overhead shoulder press

Repeat

  • Chest fly
  • Bicep curls
  • Tricep curls
  • Lateral raise

Repeat

Lower Body

  • Squats
  • Curtsy lunge
  • Glute bridge
  • Split squat

Repeat

  • Sumo squat
  • Lateral lunge (alternate)
  • Single-leg dead lift
  • Good mornings with weights

Repeat

Ab Finisher

30 second each excersise

  • Plank shoulder tap
  • Mountain climbers
  • Plank leg raises
  • Rocking plank
  • American hammer
  • Heels to heaven/reverse crunches
  • Flutter kicks
  • Scissor kicks