Getting ready to go out tonight? Make sure you finish this workout first.
Please do the following circuit for 30 seconds on and 10 seconds off. You are going to do it 4-6x through. Please use whatever equipment you have available to you. If you don't have any of the mentioned equipment, improvise, use bottles of water, fill a backpack with items and lift that... anything is fair game.
Shoulder to Shoulder Press with weight/medicine ball/ sandbag
With your weighted object rested on one shoulder, use both hands to lift it straight over head and over the other other shoulder, continue for duration of time.
Plyo Push Up
Starting in a straight arm plank position with one hand slightly elevated on a pillow, step, or other surface, go down into a push up position, as you come up explode up and switch your hands so that the other hand is on the elevated surface.
Walking Lunges with a front raise
Holding weights/medicine ball, sandbag, or other weighted object, lunge forward, while you are down in the lunge, raise your arms straight in front of you to shoulder height, lower your arms back down, and lunge forward out of the lunge to a standing position. Continue walking forward while lunging alternating legs as you go.
Burpee (no push up) with a plank jumping jack
Start standing, lower yourself down towards the ground, jump your feet back behind you so that you are now in a straight arm plank position or the top of a push up, jump your feet out to the sides wide, jump them back together, and then jump back up to standing.
Lying on your stomach on the ground, engage your abs, squeeze your bum and lift your arms, legs, and chest off the ground. While in this elevated (Superman) position, Begin lifting and lowering opposite arms and legs, make sure never to rest your arms, legs, or chest on the ground.