10-9-8-7-6-5-4-3-2-1

Burpees
Sit ups
plank spider lunges

Monday:

Backsquat 3 x 10

DB side arm extensions  2x 10 eAch

DB dual side arm extensions 2x 10 

1 round:

20 burpees

20 air squats

20 lunges (total) 

20 box jumps

20 short runs 

20 dips

20 jack feet 

Friday

bench 3 x 10

DB upright row 3x 10

DB lawn mower 3 x 10 right then left

DB lawn mower 3 x 10 simultaneously 

DB squat walks ( right to left=1) 10 x 3

DB deadlift pulses 30 sec x 3

DB step ups 3 x 10 

Cardio: 

AMRAP in 15 min:

1 tippin 

1 balcony 

30 sec rest 

Ab work

AMRAP in 20 min:
10 bench
10 tricep extension
10 right arm chest raise
10 left arm chest raise
10 1 legged dips
10 front raise
balcony run

Monday

4 rounds:

Tippin run 

10 DB push-up position 1 arm row

10 DB toe touches

10 DB military press

10 DB bicep curls

10 burpees (no push up)

Thursday

4 rounds:

1 min jumping jacks (touch at the top)

20 sec rest

1 min ski jumps 

20 sec rest 

1 min burpee

20 sec rest 

1 min crunches 

20 sec rest 

1 min high knees in place 

1 min  rest 

Wednesday

3 rounds:

8 DB bicep curls 

8 DB press 

8 DB deadlifts

8 DB lunges (each leg) 

Balcony run

1 min front plank 

10 burpees 

Tuesday

AMRAP in 18 min:

10 push ups 

10 squats

Tippin run