Warm Up

2 minute walking lunges

30 Squats

30 Curtsy Lunges

2 minute side step lunges

1 minute butt kicks

1 minute high knees

20 shoulder circles -alternating front (10) and back (10)

The workout: You will need medium to large weights and mats. Set up 10 stations with designated exercises in a circle- add mats in center of circle for ab workouts to do between each station. 45 seconds for each station w/ 15 seconds rest between (time to get to next station). After completion of 45 seconds at station you have 15 seconds to enter the middle of circuit for an ab workout of your choice for 45 seconds. You then will have 15 seconds to get to the next station to begin another exercise. Once a full circuit has been completed you will walk the pickle for 2 minutes then repeat the circuit.

Station #1

Burpees for 45 seconds-15 second rest

then head to center circle for ab workout of your choice for 45 seconds-15 second rest

Station #2

Hammer Curls & Bicep Curls- alternating for 45 seconds-15 second rest

Head to center of circle for ab workout for 45seconds-15 second rest

Station #3 

Mountain Climbers for 45 seconds-15 second rest

Head to center circle for ab workout of your choice 45 seconds -15 second rest

Station #4

Lateral Raises for 45 seconds-15 second rest

Head to center circle for ab workout of your choice 45 seconds-15 second rest

Station #5

Front Raises for 45 seconds-15 second rest

Head to center circle for ab workout of your choice 45 seconds-15 second rest

Station #6

Walking lunges w kick backs- with or without weights for 45 seconds-15 second rest

Head to center circle for ab workout of your choice 45 seconds-15 second rest

Station #7

Reverse Grip Back Rows for 45 seconds-15 second rest-15 second rest

Head to center for ab workout of your choice 45 seconds- 15 second rest

Station #8

Straight Arm Pull Backs for 45 seconds- 15 second rest

Head to center for ab workout of your choice 45 seconds-15 second rest

Station #9

Deadlifts & Narrow Rows for 45 seconds-15 second rest

Head to center for ab workout od your choice 45 seconds-15 second rest

Station #10

Plank with Row for 45 seconds (alternating arms at the half way point) for 45 seconds-15 second rest

Head to center for ab workout of your choice for 45 seconds-15 second rest

Walk the Pickle:  for 2 minutes then repeat circuit 1 more time. Ending workout with a 2 minute cool down walking the pickle.

You can add Station #11 (if you want to swap a station above on the 2nd circuit with the below)

Squat to Overhead Press for 45 seconds-15 second rest

Head to center for ab workout of your choice for 45 seconds- 15 second rest

Name-a rama

COT: “Do what makes you Happy!”…. Exercise increases Endorphins and Endorphins make people Happy!