Full Body Fire

Equipment: Dumbbells, chair/elevated surface

Format: 45 seconds on 10 seconds off x3

C1

• Step up the reverse lunge (R)

• Step up the reverse lunge (L)

• Plank walk 6 crossbody mountain climbers

• Weighted full body sit up
  

C2

• Lateral lunge knee drive (R)

• Lateral lunge knee drive (L)

• Glute bridge with alternating grip chest press

• Bicep curl to press

C3

• Alternating curtsy to squat

• Bent over row to 3 tricep kickback extensions 

• Sumo squat pulse jump

• Swimmers