Day 60: Energetic NO REPEATS Strength & Cardio / HR12WEEK 4.0



Equipment Needed // Dumbbells: Light (5-10lbs) Med (12-15lbs) Heavy (20-30lbs+) Exercise Mat 0:00 Intro 1:00 Warm Up 5:30 Circuit One (40s work + 20s rest x1 round) Goblet Squat Squat Pulse Hip Twister Single Arm Curls Hammer Curls Bicep Burn Out Static Lunge (R) Static Lunge (L) Reverse Lunges Scissor Squat + Hop 15:40 Circuit Two (40s work + 20s rest x1 round) Pull Over + Press 1-Arm Chest Fly Laydown Push Ups 1-Leg Deadlift 1-Leg Deadlft Stiff Leg Deadlift In & Out Hops Underhand Row Renegade Row + Kick Burpee + Press 25:50 Circuit Three (40s work + 20s rest x1 round) Walking Plank Plank Jack + Tap V-Sit Crunch Jumping Jack Weighted Jack Star Jump Squat + Punch Shadow Box Side Lunge + Press Finish Line Sprint!! 36:00 Cool Down & Stretch




 

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