QUICK & DEADLY

One Round for Reps!


Air Squats - 50

Diamond Push Ups - 50

Stationary Alternating Lunges with Bicep Curl - 50

Box Jumps - 50

Jackknife Sit Ups - 50


 

FULL BODY BLAST

   15 Reps Each, No Rest In Between, Complete Circuit 3x
 

  DB Shoulder Press
  Squats With BB
  DB Tricep Extensions
  One Legged Lunges Off Bench With DB’s
  BB Bicep Curls
  One Legged Deadlift With Kettlebell
  Push Ups
  Plie Squats With BB
  Supermans
  Walk Out Push Ups 



Tabatas For Upper Body


PERFORM EACH EXERCISE FOR 20 SECONDS THEN REST 10 SECONDS - EACH SET IS PERFORMED 5X BEFORE MOVING ON TO THE NEXT SET.

1 MINUTE REST BETWEEN NEW SETS


USE PROPER WEIGHT TO MAKE IT CHALLENGING!

Set 1

DECLINE PUSH UPS
TRICEP DIPS - FEET ELEVATED ON BENCH
TRX INVERTED ROWS

Set 2

DB CURLS
BENT OVER DB ROWS
ARNOLD PRESS

Set 3

SHADOW BOX WITH DB'S
PLANK SHOULDER TAPS
LATERAL RAISES WHILE IN SIDE PLANK - USE LIGHT WEIGHT


Get Fit With Shannon!

Burning Core Pyramid

Repeat 2x Rest 2 Minutes Between Sets


50 Standard Crunches
40 Mountain Climbers
30 Bicycle Crunches – 15 Each Side
20 In & Outs
10 Scissors
20 In & Outs
30 Bicycle Crunches – 15 Each Side
40 Mountain Climbers
50 Standard Crunches


Gorgeous Glutes Workout

Repeat 3x


25 jump squats
25 reverse lunges with a hop
1 minute wall sit
25 plie squats
25 glute bridges
1 min wall sit
25 skaters
25 lateral hop overs
15 burpees with a squat at the top
1 min wall sit



Body Circuit

Repeat this 2x

50 Floor Jacks
50 Squat Jumps
20 Push Ups
Alternating Jump Lunge 20 Each Side
10 180 Jumps
30 Cross Body Mountain Climbers
50 Crunches
60 Second Plank Hold