Two Thumbs Up! (total body workout)

You'll "like" this one!  This workout used a lot of different muscles, for a total body burn. With 4 exercises per circuit you can really get your heart rate pumping.  The focus of this workout is on LEGS, ABS, and ARMS.  You'll feel it! (thumbs up).  Have fun with those box burpees (two thumbs up), and the lunges jumps (I ran out of thumbs).

Beginners: 2 sets of 30 seconds per exercise with 30 seconds recover after each exercise.
Intermediate: 3 sets of 45 seconds per exercise with 15 seconds recover after each exercise.
Advanced: 3 sets of 1 minute per exercise with 15 seconds recover  after each exercise.... No extra rest time between sets.  Keep going with only 15 second rest intervals until you have completed all 3 sets!

Circuit #1

• BOSU mountain climbers
• DB burpees (burpee with a curl to press with the dumbbells)
• Sit ups with DB punches
• Squat hold in and outs

    BOSU mountain climbers

    DB Burpee 

    Situp with DB punches

Circuit #2

• DB Plank Walks
• Bicycles
• Walking push ups over bench
• Lunge Jumps

    DB Plank Walks

    Bicycles

    Push ups over the box

    lunge jumps

Circuit #3

• Push ups with a plate slide
• Box burpees
• SB exchange abs
• 1 leg side to side hop

    push ups with a plate slide

    Box Burpees

    SB exchanges

    1 leg side to side hop

The Legs and Abs Mixer

If my first thought at the conclusion of my workout is, "This one is going on the blog", then I know it is definitely a good one!  So be excited for this one!

We have recently switched up our workout schedule to a 4-day split routine, hitting each muscle group twice a week.  This gives your muscles enough rest time to rebuild, so they will be ready to go again in 48 hours.

This workout focuses on legs and abs.  I'm sure it will leave you overly satisfied and enjoying the rest of your day all hyped up on endorphins!


Complete each exercise for 50 seconds with a 10 second rest in between each exercise.  Continue until you have completed 3 rounds for each circuit.  You can rest longer (1-2 minutes) in between each circuit. 


1.  Box squat jumps
     Feet of the medicine ball

2.  1-leg lunge to hop (25 seconds on one leg, then switch)
     Side frog hops

3.  Double crunches
     Squat jump to lunge jump

4.  Weighted overhead situps
     Treadmill Climbers

Complete 2-3 rounds of the following circuits.  Complete each exercise for 30 seconds, moving on to the next without any rest.  Rest for 30 seconds in between sets.

1. Knee to elbows
    Burpees (with a push-up and jump)
    Pause squats

2. Flutter kicks
    Berry pickers
    Plank step outs

3. In and out abs
    Squat jumps
    Reverse lunges