TNT: This class is designed to strengthen your arms and legs, tighten your abs, and lift your booty! Do each circuit 2 times through!
Dynamic warm up: 5 minutes
Knee hugs, lunge and twist, straight leg kicks, hip openers, jog 3 ways (knees up, knees wide, butt kickers), inch worm to push-ups, arm circles, huggers and shoulder rolls.
Circuit 1
1 Plyo lunges (30 seconds each side)
2 Tricep dips/chair dips (30 seconds)
3 Inch worm to hand release push up (30 seconds)
4 Glute Bridge with 3 second hold at top (45 seconds)
5 Twisted mountain climbers (45 seconds)
Circuit 2
1 Calf raises (60 seconds)
2 One knee push-ups (30 seconds)
3 Triple bear hops (45 seconds)
4 Back extensions (30 seconds) (Similar to superman, but keep feet down)
5 Plank hip dips (45 seconds)
Circuit 3
1 Curtsy lunge to leg lift (abduction)(30 seconds each leg)
2 Spiderman push-ups (45 seconds)
3 Frog jump with high knees back (30 seconds)
4 Mountain climbers (45 seconds)
5 Plank knee to elbow crunches (45 seconds)
Bonus Round
Countdown from 10-1 reps
10 reps, then 9,8,7,...
Jumping jacks, push-ups, squats, crunches, “jump ropes” (you don’t need a jump rope, but keep your elbows in tight and swing your arms like you are)
Cool/Stretch
(Whew!)
