Work out to songs

Cannot find motivation?  Well turn on one of these songs.. my personal fave is Black Eyed Peas.. they get you hoppin'!

Stronger (Kelly Clarkson)

Warm Up:

-5 minutes minimum walking or running 

-Prone Cobra: 10 reps 

-Side Plank with Leg Lift: 8 reps each side

-Basketball Lunge to Press:  60 seconds

Circuit 1:  (Three times through)

Goblet Squat:  12 reps

Pull Up Progression:  10 reps (at whatever level you are at)

Opposite Arm and Leg V-Up:  10 reps each side
 

Circuit 2:  (Two times through)

Bear Crawl:  60 seconds

Shoulder Press to Glute Extension:  8 reps per leg (16 total for arms)

Squat Arm Curls: 12 reps

SPiderman Plank: 30 seconds
 

Cool down:  

Walk or Jog for 5 min.  Stretch!

 

Wild Ones (Flo Rida)

Warmup:

-5 minutes minimum walking or running

-Spiderman Plank:  60 seconds

-Around the World Lunges:  3 times eat leg

 

Circuit #1: 
Perform each movement for 1 minute, go right into the next movement.
At the end of the circuit rest 1 minute and then repeat circuit a second time.
 

-Inchworm to Push Up

-Slide and Glide

-Toe Taps with Medicine Ball

-Ski Jump to Cross Back Lunge

-Plank ROw to Burpee

-Dips

-Suitcases

 

Cool down: 

-Cat Stretch

-Pretzel Stretch

-Hamstring, Inner Thigh, Quad Stretch

 Let's Get It Started (The Black Eyes Peas)

Warm Up: 
Chaturanga:  Flow through 4 times

Main Set: 

This workout is performed as a variation of a high intensity interval training session.
For each exercise listed below, go hard for 20 seconds and then take 10 seconds of rest.  Repeat that cylce 5 times on each exercise  (2.5 minutes of total time on each movement)
 

-Sprints on the Spot

-Tuck Jumps

-Push Up to Plank Row

-Bicycles

-Sumo Squat to Press

-Jumping Pull Up

-Rollbacks

-Reverse Crunches 

Have a very fit day!