DAILY WORKOUT

40 Minutes | FULL BODY & ARMS

FULL BODY & ARMS

A lengthier workout series made up of a full body warm up, full body workout sequence, and an arm finisher. The warm-up should be done between a 50-70% effort to just get the blood flowing. The main workout sequence is an anaerobic workout with built in rest. Aim to complete each round as fast as possible using the 1 minute of rest. The finishing workout sequence is an arm & shoulder burner. Try to limit your rest to under 1 minute.

HOME EQUIPMENT FOR EXERCISES

Resistance Band

Empty Paint Cans

Gallons of Water

Cans of Food or Odd Objects for Weight

 

WORKOUT SEQUENCE,

REPS / TIME, & REST

 

WARM UP

1.

Plank Rotations

X 20

2.

Reverse Lunges

x 20

3.

Burpees

x 10

4.

Plate Hops

X 20

5.

Plank Shoulder Taps

X 20

10 MINUTE STEADY PACE

WORKOUT SEQUENCE

1.

Single Under Double Under

X 50

2.

OR Lateral Hops

x 70

3.

Thrusters

X 15

4.

Wall Walk

X 1

5.

REST

1 MIN

10 ROUNDS

ARM SEQUENCE

1.

Curls

X 20

2.

Tricep Extensions

X 20

3.

Lateral Raises

X 20

4.

REST

AS NEEDED

5 ROUNDS

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