Weekend Warrior Workout

Playlist workout!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long. Each circuit is done for the duration of the song.

Song 1
10 Squats
10 1-Arm rows (1-1)
10 Russian twists (1-1)
10 second rest (if needed)

Song 2
5 Forward/reverse lunges (1-1)
5 Plank “walks” each side (get in plank, “walk” 5 steps to the right and 5 to the left)
10 Crunches
10 second rest (if needed)

Song 3:
5 Burpees
10 Side lunges (1-2 count)
10 Bicycle Crunches (1-1)
10 second rest (if needed)

Song 4:
10 Front kicks each side 
10 Prisoner lunges each side
10 Double Unders (or 30 single jump ropes) 
10 second rest (if needed)

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