Warm-up with a few high knees, butt kicks, and stretches

Thang 1

Each circuit had a weighted exercise for 1 minute, pulses for 30 seconds, and explosive cardio for 30 seconds

  • Goblet Squat w/ DB
    Sumo Pulses
    Jump Squat
  • DB Lunges
    Lunge Pulse (both sides)
    Jump Lunge
  • RDL
    RDL Pulse
    Runner’s Hop
  • Suitcase Squat
    Suitcase Pulse
    A Skips
  • Glute Bridge
    Bridge Pulse
    Butt Kicks

Thang 2

Same concept as above, but explosive cardio turned into sprinting!

  • Bicep Curls
    Top Half Pulses
    Sprint & mosey back
  • Push Ups
    Bottom Half Pulses
    Sprint & mosey back
  • Chest Flyes
    Bottom Half Pulses
    Sprint & mosey back
  • Tricep extensions
    Bottom Half Pulses
    Sprint & mosey back
  • Shoulder Press
    Top Half Pulses
    Sprint & mosey back

Ring of Fire Mary

Plank [move: 5 mountain climbers HC]

American Hammers [move: 5 BG sit ups]

Boat Pose [5 deadbugs HC]

Scissor Kicks [5 leg raises]

COT

“The point is that the pleasures of spring are available to everybody, and cost nothing. Even in the most sordid street the coming of spring will register itself by some sign or other, if it is only a brighter blue between the chimney pots or the vivid green of an elder sprouting on a blitzed site.”
– George Orwell