Total Body Flip Workout

In this workout you will be flipping back and forth between a pair of exercises. There as 5 pairs. 

 Total Body Flip Workout

 (Equipment needed: moderate-high step or box, dumbbells, mat)

Warm up: 5 minutes of walking, jump rope or  jogging

Start with 8 reps of exercise A and 1 rep of exercise B. Then 7 reps of A and 2 reps of B. Continue until 1 rep of exercise A and 8 reps of exercise B are performed. Rest 1-2 minutes and move on to the next pair of exercises. Feel free to change the exercises to meet your needs, however, the exercises I have chosen will give you a total body workout.

Set 1:

Exercise A: Rollback/2 jump squats

Exercise B: pushup pushbacks

Set 2:

A: squat jump pickups (with or without dumbbells)

B: triple butt lift (count each leg as 1 rep)

Set 3:

A: Box jump, Burpee, 6 high knees

B: knee to wrist (count each side as 1 rep)

Set 4:

A: Manmakers (in a plank position row, row, pushup, jump up and do 2 shoulder presses)

B: catch lunges (count each side as 1 rep)

Set 5:

A: single arm v sits with a dumbbell (count each side as 1 rep)

B: elbow walks with 2 baby tigers (low plank position)

This workout takes about 60 minutes to complete. Push hard, but pace yourself. This is an high rep workout that will target your whole body and maximize your calorie burn. Have fun!

BHW