Warm up
- 30 side to side steps
- 20 tow touches
- 20 hugs
- 20 knee circles (10 each direction)
The meat and potatoes
- 30 jumping Jacks
- 10 push ups
- 15 punching setups
- 30 jump ropes.
- 30 second plank
- REPEAT 1X
- Stretch
The Heavy Lifting ( start with 5lb had weights)
- 10 curves
- 10 overhead press
- 10 rows
- 10 dead lifts
- 10 front raises
- 10 reverse press
- 10 side lifts
- REPEAT 1X (increase to 8 lb had weights
- Stretch.
Hit the elyptical for 5 min
Cool Down
- 10 side leg raises, each side
- 10 front leg raises
- 10 rear leg raises
Music recommendation for this work out:
- Metal Allegiance
- Arch Enemy
- Nothing More
