Disclaimer:  Hi, I’m Slipstitch.  I’m not a professional.  You are here at your own risk.  Modify as needed.  Do what you can.  It’s your workout.

 

Needed:  Mat, weights, water

 

Warmup – Toy soldiers, Arm circles (forward & backward) big, Arm circles little (forward & backward), High Knees, Butt Kicks, Hip Open and Close.

 

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Tabata:  45 seconds work 15 seconds rest

 

1. Squat with weights on shoulders
2. Alternating reverse lunges holding weights
3. Calf raises holding weights
4. Glute Bridge weight 
5. Alternating curtsey lunges
6. Fire Hydrant Left Leg
7. Fire Hydrant Right Leg
8. Alternating Lateral Lunges 

 

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Arms: Weights

1. Bicep Curls
2. Tricep Extensions
3. Shoulder Press
4. Alternating Lateral Raise L
5. Hammer Curls
6. Chest Press
7. Skull Crushers
8. Bent Over Rows

 

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Abs:  

1. LBC’s
2. Reverse Crunch
3. Scissor Kicks
4. Dead Bug
5. American Hammers

  

 

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