Warm-up: JJ, Good Mornings, Toy Soldiers, Runner’s lunge, hamstring stretch

The Thang: 3 rounds of Cardio, Arms (with weights) and Legs (with weights). Cardio exercises for 30 sec each, lifting arms and legs with weights for 1 min. each exercise

Round 1:Cardio:Mountain Climbers, High Knees, JJ

Arms: bicep curls, upright row, tricep kickbacks, reverse fly, overhead shoulder press

Legs: Pendulum lunges rotating sides, sumo squats, calf raises, narrow squats, dead lift

Round 2: Cardio: burpees, butt kickers, fast feet

Arms: hammer curls, overhead tricep extension, bent over row, lateral arm raises, Carolina dry docks

Legs: right curtsy squat, left curtsy squat, 8 full squats followed by 8 pulses, right leg oil rig, left leg oil rig

Round 3: Cardio-plank jacks, squat jumps, curb kicks

Arms: reverse curls, chest press, front arm raises, chest flies, plank

Legs: right pendulum lunge, sumo squats, left pendulum lunge, right forward pulse lunge, left forward pulse lunge.