Workout Structure
Start off with some warm up cardio to get your body ready to work. We move directly into the strength training portion, which is 5 groups of two exercises. We do ten reps of each of the two exercises, followed by 1 minute of a bodyweight cardio exercise. Repeat that sequence before moving onto the next group. A quick cool down and stretch is included.
Warm Up Cardio – 30 Seconds Each
Jog in Place
Arm Swings Lateral
Arms Swings Ventral
Shoulder rolls
Small Arm Circles – Forward
Small Arm Circles – Backwards
Big Arm Circles – Forward
Big Arm Circles - Backwards
Butt Kickers
High Kicks
Squats
Front Jacks
Upper Body Strength Training Routine – 10 Reps each, twice through
Bicep Curls - Kelli is using 15 lbs (per hand)
Bentover Tricep Extensions - Kelli is using 9 lbs (per hand)
1 Minute Jumping Jacks
Chest Fly - Kelli is using 15 lbs (per hand)
Reverse Fly - Kelli is using 6 lbs (per hand)
1 Minute Burpees + High Kicks
Lateral Raises - Kelli is using 6 lbs (per hand)
Ventral Raises - Kelli is using 3 lbs (per hand)
1 Minute Lateral Jumps
Overhead Press - Kelli using 12 lbs (per hand)
Dumbbell Pullover - Kelli is using 12 lbs (total)
1 Minute Butt Kickers
Cool Down and Stretch – 20 Seconds Each
Jog in place
Shoulder Rolls, alternating
Big Arm Circles, alternating
Cross Swings
Side Swings
Arm Cross Pull
Wall Chest Stretch
Overhead Tricep Stretch
Toe Touch + Shoulder Stretch