![]() Min 1: 16 Dumbbell Front Squats Min 2: 16 Bent Over Dumbbell Rows Min 3: 16 DB Thrustersġ0 Burpees 10 Dumbbell Push Presses 10 Dumbbell Box Step-Ups ġ0 Sprawl Frog Kicks 10 Dumbbell High Pulls 10 Dumbbell Reverse Lunges ġ0 Banded Jump Squats 10 Dumbbell Bicep Curls 10 Dumbbell Deadlifts 10 DB Rainbows (15/10lb) + 10 HAF KB DL (70/53lb)ĩ0 seconds of Rowing (TOTAL CALS) 30 seconds of Rest 90 seconds of Kettle-Bell Swings (53/35) (TOTAL REPS) 30 seconds of Rest 90 Burpees Tuck Jumps (TOTAL REPS) 30 seconds of Rest 90 seconds Push-Up Plank Hold (HOW MANY BREAKS?) 30 seconds of Restĭuring your 30 seconds rest intervals, please record your reps on your score sheet! 10 DKB Hollow Body Floor Press + Flutter Kick (35/26lb) +10 Sec DKB Front Squats (35/26lb) 6. 60 Seconds Jump Rope + 60 Frontal + Lat Raise Combo (15/10lbs) 3. ![]() SOLID STRETCH SESH PART 1 SOLID STRETCH SESH PART 2ġ2 Burpees 12 Jumping Lunges 12 Shin Hugs 12 Jump Squats 2 Wall Walksġ00 MB Wall Balls (20/14lb) 90 MB Sit Up Reach 80 MB Spider Monkeys 70 MB Russian Twists 60 MB Sprawl Jumps 50 MB Ninjas 40 MB Push-Ups 30 MB Jumping Sumo Squats 20 MB K2C 10 Burpees over the MB 45 Second Weighted Plank hold (45/25lb).Odd- 12 Burpees Even- 16 Double KettleBell Front Squats (35/26lb)ġ6 Kettle-Bell Swings (53/35lb) 16 KB Deadlifts (53/35lb) 16 KB High Pulls (53/35lb) 16 KB Squat Cleans (53/35lb) 400m Run or 2 Min of Jump Ropeħ Rotating Jumping Sprawls 7 Breakdancers 7 Thigh Killas 7 Plank Shoulder Tapsħ DB Bicep Curls (20/15lb) 7 DB Lunges (20/15lb) 7 DB Arnold Press (20/15lb) 7 DB Sumo Squats (20/15lb)ħ DB Man Makers (20/15lb) 7 DB Skis (20/15lb) 7 Push-Ups 7 Sprinter Burpeesħ V-Ups 7 Babymakers 7 Plank Reaches 7 Leg LiftsĬomplete 100 Goblet Squats in less than 5 Minutes ģ0s Superhero Burpees 30s DB L Raise (15/10lb) 30s Sprawl Frog Kicks 30s KB Knee Up Downs (35/26lb) 30s BC Fire Feet 30s KB High Pull n Press (53/35lb) 30s Running Mt Climbers **FIND ATTACHMENTS AT THE END**ĮMAIL THESE PICTURES WITH YOUR NAME + “BEFORE” IN THE SUBJECT LINE TO: 16these Click to watch your daily video explanation & demonstration.16 KB High Pulls (53/35lb) KB Squat Cleans (53/35lb). ![]() 12 Week Challenge Nutritional Guide Workout Calendar Daily Videos 5 Days/Week 30 Workouts Total 30-60 MIN Workouts Private Facebook Group
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