Pandemic Physical Fitness–30 minute total body workout

Warm-up

5 Burpees

15 Jumping Jacks

20 High knees

Set One

15 Curtsy Squats w/lateral raise/side

15 Reverse Lunge w/upright row/side

15 Alternating Lunges w/shoulder press/side

20 Mountain Climbers

Set Two

20 Chest Fly (heavy)

20 Chest Press (heavy)

20 Lat pullovers (heavy) Don’t let the weight hit the mat

30 Bicycle Crunches (total)

Set Three

30 Flutter kicks

15 Leg Lifts

20 Push-ups

20 Plank Jacks

Set Four

10 Tricep Kickbacks in Plank position/side

10 Renegade Rows/side

10 Supermans

5 Burpees

Set Five

15 Hammer Curls

15 Bicep Curls

10 One Leg Dead lift/side (heavy)

Set Five and a half

15 Jumping Jacks

15 Side Bends (Heavy)