Warm up: good mornings, butt kickers, hand down left and right to down dog, walk feet, phelps and walk the pickle doing arm circles (front and back)

The thang: Exercises in rounds, 45 seconds each exercise followed by 15 second rest. Cardio after each round.

5 Burpees to get started

Round 1: Legs with weights

Goblet squats with lift over head

Alternating reverse lunges

Romanian deadlifts

sumo squats

calf raises

narrow squats

Cardio: 5 squat jumps, 5 skaters, 5 high knees for 45 seconds

Round 2: Arms – heavy weights

Shoulder Press

Bent Over Rows

Hammer Curls

Tricep Overhead Extension

Reverse Flys

Lateral Raises

Alternating Front Raise

Bicep Curl to Press
   

Cardio: 8 jumping jacks, 

7 mountain climbers, 

6 squats, 

5 plank jacks, 

4 froggers, 

3 push ups, 

2 star jumps, 

1 burpee

Round 3: Glutes

Deadlift

rainbows (r)

rainbows (l), 

fire hydrants (each side)

clam shells (each side)

glute bridge march

Cardio: 10 mountain climbers, 10 plank jacks for 45 seconds

Round 4: Abs with weights

LBCs – 45 sec

Big Girl Sit ups – 10

Bicycles – 20HC

American hammers – 20HC

dead bugs – 20HC

scissors – 25 sec

canoe – boat – 10

heels to heaven – 10

Stretch (no time)

Name-o-rama & Photo