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This morning workout : equipment .hand weights or a weight plate

Warm up :shuttle run

Main workout:

15 squats to shoulder press

15 sumo deadlifts

3 rounds

400meter cardiovascular equipment

15 chest frys

15 bentover rows

3 rounds

1 minute plank

15 lunges

15 side lunges

3 rounds

400 meter cardiovascular equipment

15 biceps curls

15 tricep extension

3 rounds

1 minute plank

15 crunches

15 leg lifts

3 rounds

400 meter cardiovascular equipment

Stretches to cool down

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