Arms + Abs + Cardio

Equipment: dumbbells, chair/elevated surface

C1 (25 on, 25 on, 35 on x3)

• Kneeling OH tricep extension

• Tricep dip

• Plank jack plank tuck

A1 (30 on, 30 on, 45 on x3)

• Single leg reverse (R) 30seconds

• Single leg reverse (L) 30 seconds

• Mountain climbers

X2

C2

• Hammer curl

• wide curl

• Burpee 4 cross body mountain climber

A2

• Weighted toe touch

• Hip dips

• Reverse burpee

C3

• Front raise upright row

• Siting rear delt fly

• 3 jumping jacks 3 squat jumps

A3

• Heel stomper

• Alternating toe tap

• Plank jack

C4

• One arm push up (R)

• One arm push up (L)

• Jumping jacks