Newbies
4 rounds:
10/10 Plank-ups
10 Sumo squat high-pulls
10 SB reverse fly
10 KB RDLs
*Rower - 20 kcal
3 rounds:
15/15 Tricep kick-backs
15 Curl to press
15 Step-downs
*70 Jump-rope
2 rounds:
60 Russian twists
50/50 Fire hydrants
40 Leg raises
*30 Mountain Climbers
Oldies
4 sets:
3-5 5 sec. Pull-up negatives
8-10 ea Russian step-ups
:45-:60 Jumprope technique (doubles, singles, backwards, whatever you want)
Kettlebell circuit
3 rounds of :45/:15
Reverse lunge (right)
Reverse lunge (left)
Deadlift no-push-up burpee
Dynamic push-ups
B.O. Alternating rows
Alternating swings
*rest 1 minute b/w rounds
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