Fast FIT Friday Workout

Here is a quick Friday workout to jump start your weekend!

Warm Up- length of basket ball court
-Skips
- Butt Kicks
-High Knees (drive your knee up)
-Carioca
-Wide Out Squats- 20 reps
- Single Leg RDL
-Jumping Jacks- 20 reps
-Hip Cross Over
-Glute Bridge- 10 reps
-Bird Dog- 10 reps

Plank- Alternating Single Arm Reach and hold 3 seconds X 60 seconds
Side Plank- X 30 seconds each side

Grab your watch, 1 heavy Dumbbell (10+ LBS) and get ready!

** timed circuits, perform each exercise for 60 seconds with 15 second rest in between, rest full 60 after completion of 1 round

Circuit 1:
1. Lateral Lunge, DB touch big toe, step feet together, row to hip, bicep curl and shoulder press, switch sides after 30
rest 15
2. Squat/Squat Jumps
rest 15
3. Mountain Climbers
rest 60 seconds and repeat

Circuit 2:
1. Plank Rows- 30 seconds each side
rest 15
2. T Push Ups or T's (depending on level)
rest 15
3. X Drill- (start feet together, jump out wide, back to center, jump back wide, back to center)
rest 60 seconds and repeat

Circuit 3:
1. DB Wood Chop- 30 seconds each side
rest 15
2. Cross Body Mountain Climbers
rest 15
3. Tuck Jumps or High Knees (depending on level)
rest 60 and repeat

10-1 Finisher GO HARD and FAST! (use 8-1 for beginner)
**DB Wide Out Squats (hold db in hands and jump out wide and low, pop back up to start, repeat)
**Prone Toe Touch