Burn Them Up #4

It's that time again. Time for you to burn some calories and push yourself to a higher level. Have fun! (Make sure you are cleared by your Dr. for exercise) Warm Up - 2 rounds non stop Light Jog for 50 yards Power Skip for 50 yards Lateral Shuffle for 25 yards to the Left Lateral Shuffle for 25 yards to the Right Butt Kicks for 25 yards with Back Pedal for 25 yards Core Workout 8 Planks- 30 second hold for each rep 4 Left Side Planks - 30 second hold for each rep 4 Right Side Planks - 30 second hold for each rep Leg Raises 4 sets 20 reps Ab Crunches 4 sets 20 reps Burn Session Round 1 (complete 2 exercises then rest 20 seconds) 12 Burpees + 12 Push Ups 12 Jump Squats + 12 Dumbbell Rows 12 Jumping Jacks + 12 Dumbbell Shoulder Presses 12 Stationary Lunges + 12 Dumbbell Bicep Curls 12 Glute Bridges + 12 Close Grip Push Ups (Rest 1 minute) Round 2 (complete 2 exercises then rest 25 seconds) 14 Squats + 14 Push Ups 14 Dumbbell RDL's + 14 Dumbbell Rows 14 Lateral Lunges + 14 Dumbbell Upright Rows 14 Plank Jacks + 14 Dumbbell Hammer Curls 14 Glute Bridges + 14 Dumbbell Overhead Triceps Extensions (Rest 2 minutes) Round 3 (complete 2 exercises then rest 30 seconds) 16 Burpees + 16 Push Ups 16 Tuck Jumps + 16 Dumbbell Rows 16 Seconds of High Knees + 8 Dumbbell Front Raises + 8 Dumbbell Lateral Raises 16 Dumbbell Squat Thrusts 16 Glute Bridges + 8 Dumbbell Bicep Curls + 8 Close Grip Push Ups (Rest 3 minutes) Cool Down & Stretch Light 50 yard Walk Full Body Stretch