Warm Up
Day 1 Demonstration Video - Chest, Triceps, and Cardio
Perform 3-4 rounds of each circuit
Rest for 30 seconds in between each set
Circuit 1
Inchworms – 20 reps
Chair Dips – 20 reps
Jumping Jacks – 60 Seconds
Circuit 2
Wide Push Ups – 20 Reps
T Push Ups with Rotation – 20 Reps
Standing Heel Touches – 60 Seconds
Circuit 3
Tricep Push Ups* – 20 Reps
Lateral Kick with Punch – 20 Reps
Crab Walk – 60 Seconds
*You can start doing strict push ups and, as you fatigue, drop to knees into a modified push up to finish all reps.
BONUS CARDIO: At Home
PLYO CIRCUIT: REPEAT 5 TIMES
Jump Rope – 20 Seconds
Quick Feet – 20 Seconds
Jog in Place – 20 Seconds
*May do indoor or outdoor stairs*
BONUS CARDIO: At Gym
20 MINUTES / MODERATE TO HIGH INTENSITY
Choose from the following:
Elliptical
Stairmaster
Spinning Bike