Legs & Shoulders (Big 50)

1. *50 air squats
2. 50 overhead presses: 10lb DBs
3. Walking lunges 10 steps down, 10 steps back... (weight is your call)
4. 50 Side lateral raises w 5lb DBs
5. Walking lunges 10 steps down, 10 steps back...(weight is your call)
6. 50 Crunches

Rest 
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1. 50 air squats
2. 50 overhead presses: 10lb DBs
3. Walking lunges 10 steps down, 10 steps back...(weight is your call)
4. 50 Side lateral raises w 5lb DBs
5. Walking lunges 10 steps down, 10 steps back...(weight is your call)
6. 50 Crunches

*When doing your 50 reps, take tiny breaks if needed to keep form, but not more than 5-7 seconds...

​20 minutes finishing cardio

You will have done 100 squats, 100 overhead presses, 100 side raises, 100 crunches, and 4 laps of lunges. That's a good day.