Disclaimer

Skipped warm up and went right into workout.

Workout consists of 6 stations set up with weights and mat where needed. Completion of 6 stations is 1 circuit. The circuit is completed 3 times. The first circuit consists of 1 minute as each station. When the minute is up you move to the next station. When all have competed all 6 stations then you walk, run, jog, skip the pickle for 2 minutes. Upon returning to the station you will complete the full circuit again at 1 minute per station and then repeat the pickle. On the third circuit each station is performed for 2 minutes. You will finish the circuit with the 2 minute around the pickle.

Station 1: Toe Taps

Station 2: Hammer Curls into Biceps Curls- on the  way up grip is bicep form, on the way down turn wrists to hammer curls

Station 3: Mountains Climbers to Jumop Squats- Circuits 1&2 switch after 30 seconds; Circuit 3 switch after 1 minute

Station 4: Alternate Lateral Raises into Front Raises

Station 5: Walking Lunges with KickBacks- with or without weights- your choice- long step forward, lunge then kickback w opposite leg- maintain 90* knee

Station 6: Squat to Press- weights on shoulders- squat drive heels in, way up extend weights up overhead

Name-a-roma; COT