Killer Total Body Workout- 60 mins!

Set #1

• (20 per glute) Glute Kick Backs
• (15) DB shoulder presses
• (15) DB bicep curls
• (15/per leg) KB Single Leg Dead Lift + Upright Row
• Decline Push Up + OBGYN
• Chin Ups (bench under bar and jump- FAST!)

REPEAT 3x

Set #2

• (20 per glute) Glute Stomps

(Cables: Stand on bench, foot in strap- your knee should be high like in your chest, then you push straight down! Put at LEAST half your weight on for resistance)

• (8) Wide Grip Pull Ups (bench under bar, jump up and hold for 3 secs)
• (10 per arm) KB Snatches
• Alternating DB Bicep Curls in descending order (5 on right/left, then 4, then 3, then 2, then 1)
• (12 per arm) DB Tricep kick backs

REPEAT 3x

Cardio: Stairs for 15 mins HARD

Cardio: Sprints with your dog in a large field at the park J

Jess