Equipment: pair of 3-lb weights
Stretch/Warm-up 5 mins
Circuit #1:
- Run 90 seconds
- Lat Row (R) 60 secs (double up weights)
- Run 60 secs
- Lat Row (L) 60 secs
- Sprint 30 secs
- Seated High Row/Seated Back Flye 30 sec each (weight in each hand)
Circuit #2:
- Weighted jumping jacks 90 secs (weight in each hand)
- Bench push ups 30 secs
- Weighted jumping jacks 60 secs
- Bench push ups 30 secs
- Weighted jumping jacks 30 secs
- Bench push ups 30 secs
Circuit #3
- Side Skaters 90 secs
- Bench tri dips, R leg ext. 30 secs
- Side Skaters 60 secs
- Bench tri dips, L leg ext. 30 secs
- Side Skaters 30 secs
- Bench tri dips, both legs ext. 30 secs
Circuit #4
- Skiers 90 secs
- Balancing bicep curl R 30 secs (both weights in one hand, stand on 1 leg)
- Skiers 60 secs
- Balancing bicep curl L 30 secs
- Squat jumps 30 secs
- Pinwheel curls 30 secs
Circuit #5
- Bench mountain climbers 90 secs
- Bench bicycle crunches 30 secs
- Bench mountain climbers 60 secs
- Bench boths knees-in crunches 30 secs
- Bench mountain climbers 30 secs
- Standing weighted side bends 30 secs
Stretch!
