W.O.W. April 26th, 2010

Begin with a light warm-up for three to five minutes.

Perform each of the exercises below in sequence, then rest. Repeat three times through before going on to next group of exercises.

You will need 20lb dumbbells for this workout.

Squat hop out and in 20X
(hop wide and then narrow, that counts as one)
Squat Thrust 20X
(also known as a burpee)
Push Up and Row 20X
(Place a dumbbell on the floor between your hands, perform a push up and then pick up the dumbbell performing a row in plank position, that counts as one. Alternate sides.)

Turning Squats 20X
(Bend knees into a squat and as you hop up and out of the squat turn 180 degrees, that counts as one.)
Crouch Squat and Hop 20X
(In a wide stance squat touch both hands to the floor and as you hop out of it reach to the ceiling.)
Slow Bicycle for Abs 20X (right/left counts as one)

Split Lunge 40X
(One foot is forward, the other foot is back. Hop up and switch leg positions, that counts as one.)
Squat Hop with Dumbbells in Hands 20X
(Feet should be close together.)
Tricep Push Up 20X
(A push up with elbows tight to the body.)

Alt Leap or Speed Skater 20X
(Touch hand to the floor in front of foot on every leap, that counts as one.)
Tuck Jump 20X
Dumbbell Bicep Curl, Up 2 counts/Down 4 counts 20X (or whatever you can get)

Squat and Shoulder Press 10X
(Dumbbells by your sides squat down, as you come up perform a bicep curl and then press dumbbells over head.)

Knock yourself out!!