As completing this workout, you will have done 100 push-ups, 100 sit-ups and 100 squats. Option: you can do a quarter or half of the reps below and a shorter time on the cardio circuits.
Circuit #1
25 deep squats, 25 push-ups, 25 in and out abs
As many rounds of the 3 exercises below you can do in 3 minutes. (these 3 min are for cardio so do these quick and rest 1 min after completing each circuit)
5 kettle bell swings (can use a heavy dumbbell if you don’t have a kettle bell)
10 jump lunges (5 each leg or low impact regular lunges)
15 jumping jacks
Circuit #2
25 goblet squats (holding a dumbbell, 25 wide push-ups, 25 reverse cruches
As many rounds of the 3 exercises below you can do in 3 min.
5 burpees
10 high knees (5 each knee)
15 jump rope
Circuit #3
25 sumo squats, 25 diamond push-ups, 25 windshield wipers
As many rounds of the 3 exercises below you can do in 3 minutes.
5 high plank knee tucks
10 plank jacks
15 mountain climbers
Circuit #4
25 hack squat (holding dumbbells behind you), 25 squat push-ups, 25 russian twists (25 each side)
As many rounds of the 3 exercises below you can do in 3 minutes. (you can hold the light weights throughout the reverse lunge kicks and low jacks for more intensity)
5 weighted straight arm jacks (use light weights)
10 reverse lunge to front kick (5 each leg)
15 low jacks
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