3-2-1 Body Blast-Workout of the Day

Todays workout is an awesome 3 part circuit. Remember to keep track of the weights you are using and how you felt at the end of the workout.

Group 1-Move quickly from one exercise to the next, rest for 30 sec after last exercise then move to first exercise. Do 3x.
20 reps-Burpee hop up to high knees
10 reps-T pushups (alt arm every rep. Rotate onto side like doing a plank, body should form T)
20 reps-Dips
40 sec rest

Group 2-Move quickly from one exercise to the next pausing only to catch your breath. This group will be done 2x with a 30sec rest at the end
12 reps each leg-Side lunge reach to center squat jump w/ wted ball or dumbbell (Start in center push over to side lunge, reach ball to outside of lunge leg (the one thats bent) push back towards center squat down and jump up reaching ball towards ceiling. Thats one rep.)
10 reps-Pullups
30 reps-Bicep Curls with wts (Start with weights by sides. Do 10 reps bring weights half way up. 10 reps starting from the top and going half way down. The 10 reps starting from bottom and going all the way up.)
1 min-Plank hold in Pushup position(If this is to easy, do an opposite arm leg hold for 10 sec. Switch arm and leg every ten sec for 1min)
30 sec rest

Group 3-This is your final round! You have no rest periods. Move as quickly as you can from one exercise to the next using good form.
20 reps-Alt plyo step up (Start with on foot on step. Press up and switch feet in the air to land on other foot. Each time a foot touches is one rep.)
20 reps-Front Squats w/ Dumbbells (Hold weights in front at shoulder height. Do 10 fast squats followed by 10 slower squats)
20 reps-Vsit on bench or ground(Lean back as you push legs out straight, squish your body together as you bring knees toward chest)
10 reps-Low Squats
12 reps-Front to side raise w/ weights (each time you bring the weights up to shoulder level is one rep)
20 reps-Center Chop with one Dumbbell(Grab dumbbell in center starting with arms over head squat down as you bring the weight between legs-like your thrwing an ax)
500 reps-Jump rope (Alt between running and two footed jummping each 100 reps)