Two- Total Body Workouts!!!!

Total Body in 60 mins

This fully revolves around the “crazy arms” machine with cables!

Complete each exercise for 1 minute; rest for 30 seconds; repeat 4 times!

1. Squat + cable cross lateral raise (arms are lower)
2. Reverse lunge + cable glute lift (hook the cable on one leg; reverse lunge with the opposite leg then stand and lift the glute with the other leg)
3. Stationary wall sit + chest press (arms straight out at chest level)
4. Side plank + row: R side  
5. Side plank + row: L side
6. Squat + shoulder press
7. Reverse lunge + bicep curl
8. Squat + lat pull down (put arms WAY high)
9. Dead lift + upright row (put arms all the way down; dead lift (legs straight) and on the way up you will have the resistance for the upright row)
10. Reverse lunge + back row

CARDIO: 20 mins

Time	Speed	Incline
0-2:00	5.0	4.0
2:01-4:00	5.5	5.0
4:01-5:00	6.0	5.5
5:01-6:00	6.5	5.0
6:01-8:00	5.0	6.0
8:01-10:00	5.5	5.5

Repeat 2 times!!

Total Body in 40 mins

Set up by the Leg Curl machine! Grab either 2- KBs or a set of DB and a band!

Complete each exercise for 1 minute; rest for 30 seconds; repeat 4 times!

1.      Burpee with a shoulder press

2.      Leg curls

3.      Push up + knees to chest

4.      Reverse lunge + KB Hammer curl

5.      Band Tricep Kick backs

6.      Sumo Squat + KB upright row

7.      Band row + squat

8.      Kb dead lift + Arnold press

9.      Kb swings