TKFit

TURN UP THE HEAT!
Complete 2 Rounds of the Following. Warm up for 5-10 minutes, then perform the following exercises in order. Rest one or two minutes between sets and focus on good form FIRST.
25 pulse squats (shortie squats)
25 jump lunges
25 Burpee into Jumping Jacks
Rest.
25 rows (25 each side)
25 push-ups
25 scissor kicks (1-1-2-2)
Rest.
25 skull crushers
25 su***de push-ups (1/2 each side)
25 mountain climbers (1-1-2-2)

BODY BURN!
Warm up for 5-10 minutes, then perform the following:
100 jump ropes
30 Dumbbell swings
30 Burpees with a High Pull
30 push-ups
30 Bicep Curl
30 Tricep Kickbacks
30 Full Sit-ups
Rest 1-2 minutes.
75 jump ropes
20 dumbbell swings
20 burpees with a high pull
20 push-ups
20 Bicep Curl
20 Tricep Kickbacks
20 Full sit-ups
Rest 1-2 minutes.
50 jump ropes
10 dumbbell swings
10 burpees with a high pull
10 push-ups
10 Bicep Curls
10 Tricep Kickbacks
10 full sit-ups
Cool down, stretch, and SMR for 5-10 minutes.