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
15 Kettlebell or Dumbbell swings
10 Squat knee lift (1-2)
10 Zombies (1-1)
10 second rest (if needed)

Song 2
10 Jumping Jacks
10 Reverse lunges each side
10 Spiderman plank (1-1)
10 second rest (if needed)

Song 3:
10 High knee runs each side
10 Butt kickers each side
5 Lateral lunges each side
10 second rest (if needed)

Song 4:
10 Primal Crawl
10 Pullovers
10 Russian Twist
10 second rest (if needed)

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