We’ll be starting with a warm up, move into full body cardio & strength intervals, then challenge ourselves in a cardio burnout! We’ll end off with killer ab exercises and finish with a relaxing cool down! Let’s conquer this last day with all the RAWWRRRs we have!
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Workout Breakdown:
50 seconds on/10 seconds rest
Equipment Used:
Dumbbells
1. Squat Touchdown + 1 Arm Burpee (alt)
2. Hammer Curl + Pronate Down
3. Half Burpee + 2 Side Shuffles
4. Bicep Curls + Wide Curls
5. Back Lunge + 2 Lateral Hops
6. Pronated Curls
7. Back Step + SL Hop (L)
8. Static Lunge Tricep Kickback (L)
9. Back Step + SL Hop (R)
10. Static Lunge Tricep Kickback (R)
11. Superman + 4 Mat Jumps
12. Push-Up + Knee Push-Up Clap Behind
13. 3 Legged Dog to Kick Through
14. 4 Skaters + 2 Switch Lunges
15. 3 Legged Dog to Kick Through + Table Top Turn
16. 4 Knee Pulls + 4 Static Lunge Jumps (L)
17. Clean & Press (alt)
18. 4 Knee Pulls + 4 Static Lunge Jumps (R)
19. Plank Pike + Frog to Squat
20. Burpee + 3 Heel Taps
21. Frog Pumps
22. Pivot + Free Throw
23. Fly + Supine Row
24. Feet Elevated Yoga Twist Squat
25. Skipping Knee Pulls
26. SL Squat + Half Curl & Press Out (L)
27. SL Squat + Half Curl & Press Out (R)
28. 2 Hops + Lunge
29. F/B Kick + Half Circle Swing (L)
30. Curtsy + Single Arm Press (L)
31. F/B Kick + Half Circle Swing (R)
32. Curtsy + Single Arm Press (R)
33. Ninja + Squat Jack
34. Narrow Side to Side Squat Jumps
35. Rest
Burnout 5 Minutes
1. 10 Burpees
2. 10 Knee Skips
3. 10 Plank Jacks
4. 20 Mtn Climbers
1. Side V-Ups w/ 10 sec Bicycle (L)
2. Side V-Ups w/ 10 sec Bicycle (R)
3. Starfish Crunches
4. Reverse Crunch + Windshield
5. UBMC + Spider
6. Plank In/Out to Inch Worm Back
7. Suitcase + Boat Pose
8. Shoulder Tap + Side Plank
9. Bear Opp/Toe Touch Crunches
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