Disclaimer

Warm up: Walk the pickle, arm circles (front and back) good mornings, butt kickers, phelps and jumping jacks

The thang: Exercises in rounds, 45 seconds each exercise followed by 15 second rest. Cardio after each round.

Round 1: Legs with weights: lunges (one side at a time), sumo squats, curtsy lunges, calf raises, monkey humpers, narrow squats

Cardio: 10 mountain climbers, 10 plank jacks for 45 seconds

Round 2: Arms – heavy weights: Shoulder Press, Hammer Curls, Lateral raises, Wide curls, Tricep extension, Single arm shoulder press – one side per round, Frontal Raises, Regular curls, Tricep kick backs – one side per round

Cardio: 10 jumping jacks, 9 squats, 8 monkey humpers, 7 calf raises, 6 alt lunges, 5 push-ups, 4 mountain climbers, 3 plank jacks, 2 froggers, 1 star jump (thanks Wilson)

Round 3: Glutes: glute bridges, rainbows – one side per round, dead lifts; repeat

Cardio: 10 mountain climbers, 10 plank jacks

Round 4: Abs with weights: LBCs, Big Girl Sit ups, American hammers, dead bugs, scissors, canoe – boat, Standing knee raises

Walk the pickle & Stretch 

Name- o- rama & Photo