5 minutes: Warm Up with light walking and stretching
5 minutes: Intense cardio exercise (running, speed-walking, or cycling)
maintaining an RPE
of 7-8.
7 minutes: Complete one circuit of each exercise below, doing each for 1 minute,
no rest between exercises
5 minutes: Intense cardio (jump roping, step aerobics, or kickboxing)
maintaining an RPE
of 8-9
7 minutes: Complete another circuit of the exercises below, doing each for 1
minute, no rest between exercises
5 minutes: Cool down and stretching
Total Workout Time: 34 minutes
| Lunge With Bicep Curl - In split stance, slowly lower into lunge (front and back legs at 90 degrees), and curl forearms towards shoulders. |
|
|
| Bent Over Row with Tricep Kickbacks - In split stance, bend over to 45 degrees, abs in and back flat. Bend elbows and bring weights towards the rib cage, then straighten elbows, squeezing the triceps. |
|
|
| Plie Squat with Tricep Extension - In wide stance, with toes out, lower into a plie squat (keeping knees behind toes), while bending arm to 90 degrees, weight directly behind the head. Push through the heels to standing, while straightening the arm (but don't lock elbow!) |
|
|
| Narrow-Stance Squat with Lateral Raise - In narrow stance, lower into squat (knees behind toes) while lifting the arms straight out to shoulder level, elbows slightly bent, abdominals pulled in. |
|
|
| Squat With Overhead Press - With feet hip-distance apart, weights over shoulders, lower into squat (knees behind toes). Push through the heels to standing position while lifting the weights straight up, contracting the shoulders. |
|
|
| Plank With Leg Extension - In plank position (on knees or toes), slowly lift one leg while keeping hips and shoulders square, abs in. Hold for 30 seconds, switch legs. |
|
|
| Push Up - In push up position (on knees or toes) bend elbows and slowly lower into push up until elbows are at 90 degrees, abs pulled in. Push up to starting position. |
|
Making it easier: Perform only one circuit, or do each exercise for 30 seconds instead of 1 minute