Total Body Lift w/ Running
**Complete each exercise for 1 minute, with 15 seconds rest/recovery
Medicine ball squat, curl, press
1- arm, 1- leg dumbbell row (30 seconds each side)
Knee to elbow in pushup position
-Run 2 minutes
**Complete 2-3 rounds
Medicine ball burpee with jump
1- arm dumbbell swing (30 seconds each arm)
Squat hold in and out
-Run 2 minutes
**Complete 2-3 rounds
Stationary lunge to shoulder press
2-point high plank (30 seconds each side)
8 mountain climber to 8 squat hops (hold squat position)
-Run 2 minutes
**Complete 2-3 rounds
ABS:
Dumbbell overhead alternating crunch to knee
Heels to heaven with weight
Plank with knee taps
**Complete 2-3 rounds.
Medicine ball squat, curl, press
1- arm, 1-leg dumbbell row
Knee to elbow
Medicine Ball burpee with a jump
1- arm dumbbell swing (switch sides at 30 seconds)
Squat hold in and outs
Stationary lunge with shoulder press
2-point plank (switch sides at 30 seconds)
8 mountain climber, to 8 squat hops (hold squat position)
ABS:
Dumbbell overhead alternating crunch to knee
Weighted heels to heaven
Plank hold with knee taps
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