70-minute Body Blast
/This workout will be just as much of an aerobic session as a strength session. Don't forget your towel and a cold bottle of water!
Warm up: Walk or jog for about 5 minutes
Interval 1
***Do each exercise for 45 seconds and be sure to give a solid effort! And then go right into 15 seconds of high knees or jumping jacks.
1. Triple squat burpee
2. Swing squat with kettlebell or dumbbell
3. Pushups or plank up/downs
4. Power squats
5. Plank jacks
6. Squat/shoulder press
7. Burpee jacks
8. Frog hops
9. Shoulder press
10. Pedal lunges
*Rest 30 seconds and REPEAT one more time!
Interval 2
***Do each exercise for 1 minute, and give a solid effort!
1. Sumo squat with side leg lift (alternate legs)
2. Back lunge/front kick (right leg)
3. Back lunge/front kick (left leg)
4. Pushup chain 1 full, 1 half, 1 pulse, 2 pushups, 2 half push ups, 2 pulse pushups, etc...
5. Low plank with a donkey kick (30 sec each side)
6. Glute bridges
7. Single leg bridge ( right side)
8. Single leg bridge (left side)
9. V-sits
10. Plank twist and dip
*Rest 30 seconds and REPEAT one more time!
Interval 3
***Do each exercise for 45 seconds and be sure to give a solid effort! And then go right into 15 seconds of high knees or jumping jacks.
1. Triple squat burpee
2. Swing squat with kettlebell or dumbbell
3. Pushups or plank up/downs
4. Power squats
5. Plank jacks
6. Squat/shoulder press
7. Burpee jacks
8. Frog hops
9. Shoulder press
10. Pedal lunges
*Rest 30 seconds and REPEAT one more time!
Cool down
Walk 5 min and stretch
Total: 70 min