Warm Up (30 Seconds each)
Look L&R + Forward Roll
Shoulder Rolls (forward and back)
Overhead Windmill + Butt Kick
3 Torso Twists + Chest Opener
Curls + Overhead Press
Forward Reach + Chest Stretch
Side to Side Reach
Front Raises + Lat Pull down
Arm Cross Swing + Double Pulse Row
Boxer Shuffle
- Jumping Jacks
- Squats
- Lateral Hops
- High Knees
- 3 Butt Kickers + Squat
Equipment: Dumbbells, which can be improvised by anything that provides resistance
Upper Body Strength Workout: 3 sets of 5 different exercises, 10 reps each
Chest Fly (16 lbs or 7.3 kg per hand)
Bent Over Fly (4 lbs or 1.8 kg per hand)
Ventral Raise (8 lbs or 3.6 kg per hand)
Dumbbell Pullover Palms In (16 lbs or 7.3 kg total)
Kneeling Tricep Kick Back (12 lbs or 5.4 kg total)
Hammer Curl (16 lbs or 7.3 kg per hand)
HIIT Drills: 45sec on, 15 off, ABAB
Lateral Jumps + Step Back or Lunge (arms outstretched for step/jump to the side, up overhead for step back/reverse lunge)
Walk down + Up Down Plank (use hands to walk down to full push up position, then go onto forearms; make sure to alternate leading sides each time)
Upper Body Strength Workout: 3 sets of 5 different exercises, 10 reps each
Chest Press (20 lbs or 9.1 kg per hand)
Dumbbell Wide Row L&R (4 lbs or 1.8 kg per hand)
Shoulder Press (16 lbs or 7.3 kg per hand)
Dumbbell Pullover Palms Up (12 lbs or 5.4 kg total)
Overhead Tricep Extension L&R (8 lbs or 3.6 kg per hand)
Bicep Curl (12 lbs or 5.4 kg total)
HIIT Drills: 45 on, 15 off, ABAB
Traveling Flutter Kickers (lie flat on your back & kick legs vertically; 3 counts, at 3 different heights – low, middle & high, 3rd kick is movement to next level)
Hip Dip Plank Jacks (in full or half plank position, dip hips to one side, then return to plank before jumping feet apart, then dip on opposite side).
Upper Body Strength Workout: 3 sets of 5 different exercises, 10 reps each
Close Chest Press (16 lbs or 7.3 kg per hand)
Dumbbell Close Row L&R (12 lbs or 5.4 kg total)
Lateral Raise Palm Down Overhead Tricep Extension L&R (8 lbs or 3.6 kg per hand)
Side Pullover L&R (8 lbs or 3.6 kg per hand)
Tricep Dip
Overhand Curl (4 lbs or 1.8 kg per hand)
HIITs Drills: 45 on, 15 off, ABAB
Reverse Lunge Pulls (arms stay overhead during lunge, pull down with knee – use shallow steps to make it easier)
Side Plank Jacks (side plank with weight in knees or toes & hand or forearm; do a side leg lift, then kick out in front)
Abs & Legs Burn out: 50s/10s Off ABAB Format
A.) Weighted Standing Jackknife
B.) Squats
A.) Weighted Side Bends (Arms by side) “Waist Pincher”
B.) Deadlifts
A.) Shoulder Side Bend Crunch
B.) Lunges
A.) Jumping Oblique Twist
B.) Curtsy Lunge with Calf Raise
Cool Down & Stretch
Workout Structure:
– 4 30 Second intervals of light bodyweight cardio to bring the heart rate back down gradually
– 5 Stretches held for 20 seconds on each side of the body
30 Seconds Each:
Torso Rotations
Rocking Side Kicks
Rocking Butt Kickers + Ventral Pulls
Arm Crossover Swings + Lateral Steps
20 Seconds Each Stretch:
Standing Quadriceps
Leaning Hamstring
Rocking Inside Thigh
Wall Chest Stretch
Rhomboid Pull
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