Business Time

Warm-up:

3 Minutes of Jump Rope Practice

5 Inchworms

10 Leg Swings (Front and Back)

10 Leg Swings (Side to Side) Resistance Band Shoulder Circles


Option 1 > 3 Months

Complete each exercise for 2 minutes. Keep track of the total number of reps per exercise

Burpees KB High Sumos 25/35

DB Biceps Alt Curls 15/20 Squats

DB OH Press 15/25

KB Swings 25/35


Rest 1 minute between each different exercise.


Option 2 < 3 Months

Complete each exercise for 2 minutes. Keep track of the total number of reps per exercise.

Burpees KB High Sumos 15/25

DB Biceps Alt Curls 10/15 Squats

DB OH Press 10/15

KB Swings 15/25


Rest 1 minute between each different exercise.


Option 3 < 1 Month

Complete each exercise for 1 minute. Keep track of the total number of reps per exercise.

Burpees KB High Sumos 10/15

DB Biceps Alt Curls 5/8 Squats

DB OH Press 5/8

KB Swings 10/15


Rest 1 minute between each different exercise.


Option 4: Strength Focus

Complete 1/2 the main workout. Then complete the following superset:

5-8 Strict OH BB Shoulder Press AHAP

10-12 DB Lateral Raises 10/15

Rest 2-3 Minutes between each set

Less than 1 month, complete 2 rounds with less weight


Cool Down:

Scorpion Stretch