What you’ll need:
- Timer: I use the app GymBoss (free) and I can create any kind of timer I want! The intervals you will want to create for this is 6 working intervals of 30 sec each, 3 working intervals of 20 sec each, and 1 rest interval for 1 min (60 seconds), there will be 4 rounds of this. It should look like this:
- Dumbbells
- Mat
- Jumprope
The reason I had you set up the timer in the intervals I provided above is because we are going to be performing 4 circuits. Within each circuit there are 3 moves that you will repeat for 3 rounds, the first 2 will be for 30 seconds each move, and the last round will be for 20 seconds each move. It will look like this:
First Circuit:
Perform each move for 3 rounds:
Round 1
- Side Raises- 30 sec
- In & Out Jumps – 30 sec
- Together Rows – 30 sec
Round 2
- Side Raises – 30 sec
- In & Out Jumps – 30 sec
- Together Rows – 30 sec
Round 3
- Side Raises – 20 sec
- In & Out Jumps – 20 sec
- Together Rows – 20 sec
Second Circuit:
Perform each move for 3 rounds
Round 1
- Push Ups – 30 sec
- Jump Rope – 30 sec
- Shoulder Press – 30 sec
Round 2
- Push Ups – 30 sec
- Jump Rope – 30 sec
- Shoulder Press – 30 sec
Round 3
- Push Ups – 20 sec
- Jump Rope – 20 sec
- Shoulder Press – 20 sec
First Circuit:
Perform each move for 3 rounds
Round 1
- Reverse Fly – 30 sec
- Bent Leg JackKnife – 30 sec
- Commandos – 30 sec
Round 2
- Reverse Fly – 30 sec
- Bent Leg JackKnife – 30 sec
- Commandos – 30 sec
Round 3
- Reverse Fly – 20 sec
- Bent Leg JackKnife – 20 sec
- Commandos – 20 sec
First Circuit:
Perform each move for 3 rounds
Round 1
- Bicep Curl – 30 sec
- Plank – 30 sec
- Tricep Overhead Extension- 30 sec
Round 2
- Bicep Curl – 30 sec
- Plank – 30 sec
- Tricep Overhead Extension- 30 sec
Round 3
- Bicep Curl – 20 sec
- Plank – 20 sec
- Tricep Overhead Extension- 20 sec
Finisher:
Perform each move for 30 seconds each
- Side Raises – 30 sec
- In & Out Jumps – 30 sec
- Together Rows – 30 sec
- Push Ups – 30 sec
- Jump Rope – 30 sec
- Shoulder Press – 30 sec
- Reverse Fly – 30 sec
- Bent Leg JackKnife – 30 sec
- Commandos – 30 sec
- Bicep Curl – 30 sec
- Plank – 30 sec
- Tricep Overhead Extension- 30 sec
Give it a try! let me know what you think, I know I will feel sore 🙂
Happy Thrusday,
XO, Simmone
Simmone Kelly 