1. 25 Jumping Jacks
2. 15 Air squats
3. 15 TRX Lat Rows
4. 15 TRX Triceps
5. 15 TRX Curls
6. 15 Pushups
7. 10/10 Alternating Lunges
8. 25 Sit & Reach crunches

3 rounds
​
Stretch

30 minutes cardio of your choice. 

1. TRX rows: 1 x 15 reps
2. Modified Pushups: 15
3. One -arm dumbbell row: 10 lb dumbbell, 15 reps per side:
4. Triceps dips off chair: As many as possible (AMAP)
5. Biceps curl: 10lb. x 15 reps
6. 20 sit & reach crunch
7. 30 second plank (count one Mississippi, two Mississippi, etc...)

Work in a circuit, 3 total rounds

30 minutes on bike

40 minutes cardio of your choice. 

50 sit & reach crunches

Stretch

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15 Air squats
15 TRX rows
15 Modified Pushups
Alternating lunges 10 & 10 (10 reps each leg alternating)
DB Biceps curl 10lbs x 10 reps
Triceps dips off chair: 15 reps
15 air squats


repeat 3 rounds

25 crunches
20 Glute bridges
repeat 3 rounds

​30 minutes cardio of your choice