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60 Minute Full Body

 

Warm-up:
Jumping Jacks - 3x60 seconds with 30 sec rest

Overhead Squat 30 seconds,
Walking Lunges 30 seconds,
Cobra 30 seconds,
Swiss Ball Hip Raise 30 seconds,
Plank 30 seconds
(do each one time)


Strength:
DB Front Squat Push Press Combo 5x 12,10,8,6,4
Chin/Pullups/Pulldown 5x 12,10,8,6,4
DB Step Up 5x 12,10,8,6,4
Push Ups/Swiss Ball Decline Pushups 5x 12,10,8,6,4
DB SLDL With Shrug 5x 12,10,8,6,4
(do all five with no rest at 12 reps, rest 60 seconds, do all five at 10 reps, rest 60s, all 5 at 8 reps, etc)

 

Intervals:
Med Ball Slams 30 sec maximal effort
Jumping Jacks 60 sec easy pace
Rocket Jumps 30 sec maximal effort
Side Shuffles 60 sec easy pace
(do all 4 continuous 4 times)


Stretch:
Stretch for approximately 5 minutes, emphasizing the tightest muscle groups.

 

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