*** TODAY’S MAIN FOCUS TARGETS ***
CHEST, TRICEPS,QUADS, SHOULDERS, LOWER BODY & CORE
BREAKDOWN:
2 1/2 min warm up
2 sets with 6 exercises each
1 min of work for each exercise
10 second breaks in between
1 1/2 min cool down
WARM UP: 01:05
1. JOG IN PLACE and/or Jump Rope
2. JUMPING JACKS
3. S2S SKI SQUATS
4. HEISMANS
5. SQUAT WITH A CROSS PUNCH
BREAK: 30 SECONDS
SET 1: 04:05
1. PUSHUPS WITH KNEE DRIVES
2. CAPOEIRA (CAPOETA) REVERSE LUNGES
3. TRICEP KICKBACKS
4. SCORPION KICKBACKS
5. KING CRAB DIPS
6. SUPER SKI SQUATS
BREAK: 30 SECONDS
SET 2: 11:27
1. PUSHUPS WITH KNEE DRIVES
2. CAPOEIRA (CAPOETA) REVERSE LUNGES
3. TRICEP KICKBACKS
4. SCORPION KICKBACKS
5. KING CRAB DIPS
6. SUPER SKI SQUATS
COOL DOWN / STRETCH
Always speak to your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.
I give 2 versions of each exercise. A novice to intermediate one and a more advanced version but we move fast so pay attention.
Light dumbbells are incorporated throughout my workouts. Preferably 1-10 pounds is recommended until you are positive of your limits.
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