‘Sweaty Mess’

Warm up

3 rounds

:25 hamstring scoops

:25 side lunges

3 rounds

:25 tuck and reach

:25 bird dog

3 rounds

:25 glute bridge

:25 bicycle

5:00 bike (moderate distance)

Workout

:30s work :20s rest 60s work 30s rest repeat

2 rounds

:30 double lunge w/squat

:20 rest

:60 double lunge w/squat

:30 rest

:30 double lunge w/squat

:20 rest then repeat

Then do

3:00 cardio your choice

2 rounds

:30 2 sit outs + 10 mountain climbers

:20 rest

:60 2 sit outs + 10 mountain climbers

:30 rest

:30 2 sit outs + 10 mountain climbers

:20 rest then repeat

Then do

3:00 cardio your choice

2 rounds

:30 jumping Jack w/bicep curl (1 db light weight)

:20 rest

:60 double lunge w/squat

:30 rest

:30 double lunge w/squat

:20 rest then repeat

Then do

3:00 cardio your choice

2 rounds

:30 bosu ball knee drives

:20 rest

:60 bosu ball knee drives

:30 rest

:30 bosu ball knee drives

:20 rest then repeat

Then do

3:00 cardio your choice

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