Always make sure to take rest as needed & adjust the exercises to suit your needs (you can always do them without the dumbbells to lower intensity).
- Bulgarian split squats with bicep curl (3 sets of 12 reps per side) (if you don’t have access to a bench, use a step or do regular squats & curls)
- Weighted squat jumps (3 sets, 12 reps). Do your squats with dumbbells over shoulders; don’t rest them on your shoulders to increase intensity)
- One-legged deadlifts (3 sets of 12 reps per side)
- BLITZ FINISHER:
- 20 alternating jump lunges
- 15 burpees
- 15 squat jumps
- Jump squats on the step (jump into a ski squat, keeping your feet together & then jump out into a regular squat). (2 sets, 15 reps). *If you don’t have a step, alternate jump squats between ski & regular squats*
- Glute bridge with shoulder press (Lower your booty down as you bring the weights down & lift it back up as you press; don’t let t touch the floor!) (2 sets, 15 reps)
- Weighted crunches (keep your legs straight & reach for your toes with the weights) (2 sets, 15 reps)
- BLITZ FINISHER: Quick step ups for 45 sec. – 1 min. on the step.
*If you don’t have a step, do high knees or quick feet* - Side plank hold with cable rows (as seen in the video) (2 sets, 12 reps each side)
- Leg kickbacks with cable (2 sets, 12 reps each side)
- Plank twists (30 total)
- BLITZ FINISHER: 20 burpees
