If it helps here's a breakdown of all the workouts - times are only approximate though and i added the dumb bell weights i used. Sorry it's so long!
Disc 1:
Workout 1: 15 min, 2 rounds
- 10 man makers (plank/push-up/row/shoulder press) - 2 X 10lbs
- 10 four point lunge - 2 X 7lbs
- 100 side hops
- 50 wide squats - 2 X 10lbs
Workout 2: 13 min, 4 rounds
- 10 front/back switch lunges - 2 X 7lbs
- 10 santana push-up (with side plank) - 2 X 7lbs
- 10 competition burpees
Workout 3: 15 min, 3 rounds
- 10 squat with press - 2 X 10lbs
- 10 side burpee and push-up
- 10 pike press/ knee kick side
- 10 lunge and twist - 2 X 10lbs
Workout 4: 13 min, 3 rounds
- 10 pistol squats (5/leg) - bodywt or DB
- 10 dive bomber push-up
- 30 dragon lunges (curtsey then side) - 2 X 7lbs
Disc 2:
Workout 5: 15 min, 3 rounds
- 20 step-ups (12-14” step) - 2 X 20lbs
- 10 renegade rows with push-up - 2 X 10lbs
- 10 deep knee lunge (back leg elevated on chair) - 2 X 20lbs
- 20 alternating swings - 1 X 15lbs
Workout 6: 13 min, 3 rounds
- 10 burpee/push-up/ step up on chair - 2 X 10lbs
- 30 round kicks (over chair)/ back lunge 15/leg
- 10 elevated plank leg lift/knee tuck – legs on chair
- 10 tricep dip with leg up – 5/side
Workout 7: 15.5 min, 3 rounds
- 24 wood chops – 12/side - 1 X 10lbs
- 10 plank jump/ side push-up
- 30 leg bridges DB on hips - 2 X 7lbs
- 10 knee hug burpees
Workout 8: 13 min, 3 rounds
- 30 sit and stand with chair – 15/leg - 1 X 15lbs
- 20 one leg elevated dead lift - 2 X 10lbs
- 12 bent over rows - 2 X 15lbs
- 10 elevated plank step downs
Disc 3:
Workout 9: 13 min, 4 rounds
- 10 weighted squat hops - 2 X 10lbs
- 10 inverted push-up (chair) hips up/ head to ground
- 10 push press - 2 X 10lbs
- 10 competition burpees
Workout 10: 12.5 min, 2 rounds
- 12 forward lunge/ hammer curl, side lunge other leg - 2 X 7lbs
+ step back – alternate legs
- 20 plank pulls – do as plank rows - 2 X 15lbs
- 20 swings single arm - 1 X 15lbs
- 12 tricep plank with leg lift
- 20 burpees with plank jack/push-up/jump – with last round
Workout 11: 14.5 min, 3 rounds
- 30 elevated leg lunge (chair, 15/leg) - 2 X 10lbs
- 10 three clap push-up/burpee (on knees)
- 20 sit up + twist - 1 X 10lbs
Workout 12: 13.5 min, 3 rounds
- 20 weighted overhead squat/leg lift - 2 X 7lbs
- 40 chair hops
- 40 back lunge/ knee up - 2 X 10lbs
- 10 reptile push-up (3 mountain climber hops/push-up)
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