Equipment: Dumbbells (DB) & ball (floor is optional)
3 sets 20 reps of each. 2 exercises per circuit
Make the weight challenging while maintaining form
Warm up: Arm swing, leg swing, cat and cow/updog/downdog
3/20 Ball DB chest press (bridge position)
3/20 Ball DB hip thruster (place chest DB weight on hips)
3/20 DB Row
3/20 Squat jacks
3/20 Bicep curl
3/20 Burpees (squat thrust, no push up)
3/20 DB standing overhead tricep extension
3/20 Mountain climbers (20 per leg)
3/20 DB deadlift
3/20 Lunge hop
3/20 DB lateral raise
3/20 Standing knee pull (20 per leg)
3/20 Reverse hyper
3/20 Elevated tuck jump (hands on box, table, etc. jump high)
3/20 DB arm/leg drop SLOW down, FAST up (double leg raise with arms reaching away holding weight: aka, double leg deadbug, double leg stretch, etc) modify with 1 leg
3/2020 bicyles (20 each leg)
Stretch: Calves, hamstrings, quads, glutes, outer & inner hip, back, chest, tricep, bicep, shoulders and neck
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