20 Min HIIT Warm Up 2x
Jumping
Jacks
High Knees
Jump Rope
Walking Lunge
with Front Kick
Towel Hops
Hot Coals
Punches
Circuit 1 - 20 Reps 2x
Bent over
Row
Standing
Shoulder Press
Front
Raises
Lateral
Raises
Circuit 2 - 20 Reps 2x
Chest
Press on back legs at 90
100’s
Pulses with legs in 90
DB bicep
Curl sitting in Kayak
Triceps 100’s
on Stomach with Swim Kick
Circuit 3 - 20 Reps 2x
Squat with
Triceps Kick back
Plank w/
alt arm lift (1 Min)
Superman
lat pull on stomach
Push Ups
(floor or wall)
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