Warm-up: 

High Knees

Butt kickers

Cross-body toe touch

Overhead stretch to the side

Arm circles

Side lunges

Cross jacks

Toy soldiers

Squat with overhead reach

Good mornings

 

Walk/run the pickle

 

Upper body (50 sec, 10 sec)

Bent over row

One arm snatch (R)

One arm snatch (L)

Lateral raises and front raises

One arm shoulder press (R)

One arm shoulder press (L)

Reverse fly

Hammer curl (R)

Hammer curl (L)

Triceps kickback

 

Walk the pickle with weights on your shoulders

 

Standing ab workout

Hold one weight in both hands bring it down and raise your knee

Side bend, toe tap(R)

Side bend, toe tap (L)

Raise the knee and twist to the same side with weights (alternate)

Extend and crunch (R)

Extend and crunch (L)

Reach and twist to the opposite side (alternate)

Woodchop (R)

Woodchop to (L)

Side leg raise and side bend (R)

Side leg raise and side bend (L)

 

Walk the pickle carrying weights

 

Lower body

Sumo squats with weights up and down

Single-leg Deadlifts (R)

Single Leg Deadlifts (L)

Calf raises

Reverse lunge (R)

Reverse lunge ( L)

Narrow squat

Curtsy lunge with weights (R)

Curtsy lunge with weights (L)

Squat hold

 

Cool down

 

COT: If you want to lift yourself up, first lift up someone else.

-Booker T. Washington

 

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