Created by: Papyrus
Length: 45 minutes
Warm up
10 Jumping Jacks IC
10 High Knees IC
10 Butt Kickers IC
10 Arm Circles Forward
10 Arm Circles Backward
Create a timer using an interval timer app to make this workout go the most successfully.
THAT THANG:
Legs
1 minute wall sit
45 second squats
30 seconds alternating lunges
15 second jump squats
30 second alternating lunges
45 seconds squats
1 minute wall sit
1 minute break
Cardio
1 minute skaters
45 seconds jumping lunges
30 seconds plank jacks
15 seconds burpees
30 seconds plank jacks
45 seconds jumping lunges
1 minute skaters
1 minute rest
Arms
1 minute over head press
45 seconds bicep curls
30 seconds overhead tricep extensions
15 seconds front raise
30 seconds overhead Tricep extensions
45 seconds bicep curls
1 minute over head press
1 minute rest
Cardio
1 minute skaters
45 seconds jumping lunges
30 seconds plank jacks
15 seconds burpees
30 seconds plank jacks
45 seconds jumping lunges
1 minute skaters
1 minute rest
Abs
1 minute plank
45 seconds LBCs
30 seconds side plank right
15 seconds V sit
30 seconds side plank left
45 seconds LBCs
1 minute plank
1 minute rest
Cardio
1 minute skaters
45 seconds jumping lunges
30 seconds plank jacks
15 seconds burpees
30 seconds plank jacks
45 seconds jumping lunges
1 minute skaters
1 minute rest
Glutes/butt
1 minute donkey kick right side
45 seconds fire hydrant right side
30 seconds narwhals right side
15 seconds glute bridge hold
30 seconds narwhals left side
45 seconds fire hydrants left side
1 minute donkey kicks left side