45 Min Workout

Warm up

30 Body Weight Squats

10 Press ups

20 Alternative Lunges unweighted

ROUND 1

Set a timer for 10 minutes and complete as many rounds of the circuit as possible in that time, aim for 4-5 rounds

10 KB Clean and overhead press

10 Heels elevated KB goblet Squat

10 Squat Press KB

ROUND 2

Set a timer for 15 minutes and complete as many rounds of the circuit as possible in that time, aim for 4-5 rounds

10 1 Arm KB Bent over row (each side)

10 1 leg KB Deadlift (each leg)

10 Wide Leg Squat Up row

10 Curtsy Lunge (each leg)

FINISHER

10 MINUTES NON STOP

6 Hand release press ups

12 Static Lunges weight by side right leg

8 strict press right arm

12 Static Lunges weight by side left leg

8 Strict press left arm

15 lat raises using dumbbells