The Technique (strength+cardio): Using light to heavy weights with just the right amount of cardio to melt fat, build lean muscle mass and improve your overall strength & endurance.
You’ll need: Medium to heavy dumbbells
Warm up burst: 20 on/2 off 3x
- Jump Jacks
- Knee Ups
- Boxer Shuffle
- High Knees
- Butt Kicks
16×3
- Curtsy Lunge R with 16 pulses
- Up Down Squats or Basement Squat
- Curtsy Lunge L with 16 pulses
- Goblet Squats
- Jump Squats w/DB pick up
- Oil Drill w/weight R/L
- Star Jumps
20×3
- Out +In
- Jump Twist
- Basement Beyonce w/ 10 hold
16×3
- Lateral Lunge R
- Skaters
- Lateral Lunge L
- Plyo Lunge Alt
16×2
- On Your Mark R
- Calf Raises
- Criss Cross Jumps
- On Your Mark L
10×3
- Tempo Squats
- 3.1.2
- 2.1.3
- 2.1.2