Upper body/ Lower body/ ab workout

Below are three different workouts you can try! You can add the abs on to any workout or do them as a separate workout. Before my strength days I usually do 20-30 minutes of cardio first. I either do a Peloton 20/30 minute bike workout or a 20 minute sprint/walk session. So the cardio + the strength equals less than an hour workout! Enjoy!

LEGS

**3 - 4 sets of each

Froggy squats - 15 reps

Lunge hops- 10 reps each leg

Jump rope- 40-50 reps

** Rest 1 minute

Med ball slams- 10 reps ( I am using a 20lb ball)

Leg kick backs- 12 each leg, 10 fire hydrants, & 20 pulses

Wall squat hold- 1 minute

**Start at the top

ARMS

** 3 sets of each

Chicken wings- 12 reps

Alternating bicep curls- 20 reps // Both arms curl- 10 reps

Arm circle front- 20 pulses / backwards- 20 pulses

Arm pulse back- 20 pulses/ front- 20 pulses

Arm pulse up- 20 pulses/ down- 20 pulses

Hand to face- 20 total

Snatch overhead press- 12 reps

Plank arm taps- 12 reps/ 20 rock back forth

Pulse bench dips- 12 reps

**REST

Knee, or regular push ups- 12 reps

Cross body bicep curls- 10 each arm

Knee to opposite arm- 12 total & mountain climbers- 20 reps

Front bicep curl hold- 20-30 seconds & wide arm bicep curl hold- 20-30 second

**REST & Start at the top

ABS

**Repeat 3-4 times

Knee pull ins- 20 reps

Toe touches- 12 reps & alternating toe touches 20 reps

Flutter kicks-12 reps & flutter crosses- 12 reps