Build muscle and strength with this fun,rapid/fast workout. It's only four rounds, but we add reps and exercises with each round to keep you on your toes. Directions: After five to eight minutes of light cardio and active stretching, and perform the number of reps listed for each exercise for each round. Take breaks as needed between rounds; finish with three to five minutes of stretching.
Round 1
Squat and Press: 5 reps
Push-Up and Rotate: 4 reps,alternating sides
Bicycle Crunch: 10 reps, alternating sidesRound 2
Squat and Press: 10 reps
Push-Up and Rotate: 8 reps, and alternating sides
Bicycle Crunch: 20 reps,alternating sides
Single-Leg Bridge: 5 reps, each sideRound 3[br]
Squat and Press: 15 reps
Push-Up and Rotate: 10 reps, or alternating sides
Bicycle Crunch: 30 reps,alternating sides
Single-Leg Bridge: 10 reps, each side
Plank and Reach: 12 reps, or each side Round 4
Squat and Press: 20 reps
Push-Up and Rotate: 12 reps,alternating sides
Bicycle Crunch: 40 reps, alternating sides
Single-Leg Bridge: 15 reps, and each side
Plank and Reach: 12 reps,each side
Surrenders: 5 reps, each sideKeep reading for a printable version of this workout as well as a more detailed explanation of each move. Not in the mood to bag your sweat sesh on all alone? You can follow this video and work out with our course FitSugar team.
Source: popsugar.com