9.23 Wednesday | Home

This full body workout is designed to feel higher heart rate working with light to moderate loads.

Warm Up

WALKING

10 Minutes

Break a sweat

LEG SWINGS

60 seconds Switch halfway

SEATED HIP OPENER

30 seconds

DEEP SQUAT + HAMSTRING

30 seconds

Giant Circuit 1 — 4X

Note- Perform exercise back to back. Your weights should be light to moderate. Repeat 4 rounds.

EQUIPMENT
JUMP ROPE
DUMBBELLS

EXERCISES
2 Minute JUMP ROPE
12 reps CLEAN TO GOBLET HOLD MARCH
12 reps BOX JUMP
12 reps BENT OVER ROW + TRICEP EXTENSION.
12 reps WALL SIT BICEP CURL
60 second Rest
Repeat 4 Rounds

JUMP ROPE

2 Minutes

Feel free to do any cardio of your choosing here.

clean to goblet hold march

12 reps Heavy

Marching with your spine in a neutral position

BOX JUMP

12 reps Heavy

Explode up and land softly

BENT OVER ROW + tricep ext.

12 reps Light-moderate

Row and at the top of press the hands back into a full extension

WALL SIT BICEP CURL

12 reps Moderate

Slow controlled reps

Core Circuit 2 — 3X

Note- This is an advanced core circuit. See alternatives and modify as needed. Repeat 3 rounds

EQUIPMENT
AB ROLLER
MAT
SINGLE DB

EXERCISES
12 reps SINGLE LEG JACKKNIFE right side
12 reps SINGLE LEG JACKKNIFE left side
12 reps ANCHORED ROTARY CANDLESTICK
12 reps SIT UP + TOE TOUCH
Repeat 3 rounds

SINGLE LEG JACKKNIFE

12 reps each side

Option to do weighted or non weighted

anchored rotary candlestick

12 reps Alt directions

Alternative- Hip lifts or toe reaches

SIT UP + TOE TOUCH

12 reps

Modify with a crunch

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

DOWN DOG

30 seconds

KNEELING HAMSTRING

30 seconds Alt legs

SUPINE SPINAL TWIST

60 seconds Alt sides