Workout 1: Cardio & Supersets (~1 Hour Workout)

Warm Up (5 min)

  • Jog in place for 1 minute
  • Jump squats for 1 minute
  • Kettlebell swings for 1 minute
  • Jumping jack with oblique twist for 1 minute
  • Football hurdles for 1 minute

Superset 1 (Complete 3 sets of 8-12 reps)  ~12-15 min

  • Bench Press
  • Bent Over Row

*Repeat 5 minute cardio warm up set

Superset 2 (Complete 3 sets of 8-12 reps)  ~12-15 min

  • Shoulder Press
  • Tricep Extension

*Repeat 5 minute cardio warm up set

Superset 3 (Complete 3 sets of 8-12 reps) ~12-15 min

  • Barbell/Dumbell Bicep Curl
  • Upright Row 

*Repeat 5 minute cardio warm up set


Cool Down: Abs, Toning, & Stretching (15-20 min)

Abs (3 sets of the following)

  • Plank (hold 45 seconds or longer)
  • Roman Twist with Weight (1 minute)
  • Side Plank Left (hold 45 seconds or longer)
  • Side Plank Right (hold 45 seconds or longer)
  • Crossover V Sit Ups (1 minute)

Stretch to end workout

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