Because after you finish it your whole body feels like Jello. There are main sets for each exercises and little sub-sets that I did in between the main sets. For example, in the squats section I did 15 squats then 24 alternating push kicks, then 15 squats, then 15 donkey kicks on the right side, 15 more squats, then 24 more alternating push kicks. Make sense? Ok, let’s get started!
Warm Up
Alternate jogging in place while reaching up in the air with jumping jacks. 8 and 8!
Legs
4 sets–15 rep squats with a 20 lb bar. In between sets: 24 alternating forward push kicks, 15 donkey kicks right, 15 donkey kicks left, 24 alternating forward kicks.
Back
3 sets–20 dead lifts with a 20 lb bar. In between sets:15 bent over back fly with two 5 lb weights, 12 bent over rows 8 lb hand weights, 15 bent over back fly 5 lb.
Chest
3 sets–15 chest press 15/20 lb bar. In between sets: 15 chest fly with 5 lb hand weights, 12 alt chest pump 8 lbs.
Break
WATER
STRETCH/SHAKE IT OUT
Cardio
Alternate jogging in place while reaching up in the air with jumping jacks. 8 and 8!
Biceps/Triceps
4 sets–12 bicep curls with a 20 lb bar. In between sets: 15 tricep dips (weight in lap or not), 15 overhead tricep extension 8lb, 20 push ups.
Butt/Thighs
3 sets–20/10 each leg weighted lunges with a 20 lb bar. In between each set: 15 plie squats 16lb [2 8lb each shoulder], 20 step ups [10 each leg] two 8lb weights each shoulder.
Shoulders
3 sets–12 overhead press 20 lb. In between sets: 10 Arnold press with two 8lb hand weights, 12 delt fly with 5lb hand weights.
Break
WATER
STRETCH/SHAKE IT OUT
Cardio
Alternate jogging in place while reaching up in the air with jumping jacks. 8 and 8!
Abs
20 Bosu crunches
1 min plank with hip dips
25 hip lifts (chest raised to make it tougher)
1 min plank with hip dips
25 Bosu crunches
Cool Down
Hamstring stretch
Quad stretch
Tricep stretch
Shoulder stretch
Forward fold
I listened to Pandora the whole time on the PUMA Pump It Up station. Here’s what played:
- All About Us by t.A.T.u.
- Halftime (Stand Up & Get Crunk) by Ying Yang Twins
- Party in the U.S.A. by Miley Cyrus
- Alejandro by Lady Gaga
- 4 Minute by Madonna
- Outta Your Mind by Lil’ Jon
- Hit the Lights by Jay Sean
- If I Had You by Adam Lambert
- We Run This by Missy Elliot
- Renegade by Jay-Z
- California Gurls by Katy Parry
- Hurricane by 30 Seconds to Mars
- The Distance by Cake
- Don’t Stop Me Now by Queen
- It’s My Life by Bon Jovi
- All I Want by The Offspring
- Crushcrushcrush by Paramore
Let me know how you like it! Happy Monday!
