Jumprope, 2 minutes
Fwd/rear lunge, 12x ea side
Med ball pushups, 12x
Bent-over row, 12x
Jumprope, 2 minutes
Dumbbell plies, 12x
Chest flye or cable flye, 12x
Reverse flye, 12x
Jumprope, 2 minutes
Lateral raise, 12x
Biceps curl, 12x
Triceps rope pull, 12x
Ab crunches, 25x
Egg rolls, 10x
Deck squat, 10x
Hover, 30-90 seconds
Side plank w/hip dips, 10x ea side
After dynamic warm up, go down list of exercises 2-3 times. Finish with cool down/stretch.
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