This workout took be about 2 hours to complete but I felt awesome after it! For this workout I used a yoga mat and 5 pound dumbbells (you can obviously do heavier or lighter – whichever works best for you!) Hope you enjoy!
LEGS: 4 circuits – 3 exercises each – 3x
Circuit A:
~ 10 reverse lunge to lateral lunge – each leg
~ 10 bulgarian split squats (each leg)
~ 60 second wall hold
Circuit B:
~ 10 clamshells (each leg)
~ 10 single-leg hip thrust (each leg)
~ 10 elevated glute bridge
Circuit C:
~ 10 squat hold to calf raise
~ 10 single leg calf raise (each leg)
~ 10 kneeling squat to jump
Circuit D:
~ 45 second alternating double knee drive
* 15 second rest
~ 45 second drop lunges
* 15 second rest
~ 45 second switch feet with twist
**I got this from @whitneyysimmons
ARMS: 3 rounds
1. Bicep curl variation – 3 x 15
2. Lying down skull crushers – 3 x 15
3. Reverse military press – 3 x 20
4. Lateral/front raise variation – 3 x 10
**I got this from @ashleigh_jordan
SHOULDERS: 3 x 10
1. Around the world
2. Front raises
3. Shoulder press
4. Neutral grip press – 10 each arm
5. Bend over lateral raise
**I got this from @fitwithasd