Disclaimer and Warmup

The Thang:

Lower Body

Each circuit – 3 exercises 40 sec work /20 rest x 2. Followed by bonus round -30sec each no rest

Circuit 1

1. Front Rack Squat – down 3 up 1
2. Goblet Squat – 1 Dumbbell at chest
3.  Squat jumps.   Halfway down  then all the way down then jump

Circuit 2

1. Deadlift  down 3  up 1
2.  deadlift single dumbbell – alternate which hand holds the weight each rep
3.  Plank to Bear   or  Plank Tucks

Circuit 3

1. Lateral lunge – 2 dumbbells  ( right , center , left , center)
2. Lateral lunge – 1 dumbbell  ( Right hand holds weight to left foot, then switch weight , left hand to right foot – back and forth no pause in center)
3. Skaters

Upper Body  ( 1 dumbbell)

4 exercises 40/20 1x

Circuit 1

1. Right arm Chest Fly
2. RIght arm internally rotated skull crusher ( weight to chest)
3. Left arm chest Fly
4. Left arm internally rotated skull crusher

Circuit 2

1.   Left arm – concentrated bicep curl  ( kneeling with left elbow pushing against inner thigh)
2.  Left arm shoulder press  ( on knees)
3. Right arm concentrated curl
4. Right arm  shoulder Press

Bonus round —  All 8 exercises 30 secs each no rest!

Thanks ladies … Had a lot more arms to do but had to rush through it because of time.  I’ll bring it back though!  Loved the grunting! Makes me happy.  And remember , we can do anything we put our mind to.. it will be hard work but we can do it!!!