Fast FIT Friday Workout

Equipment Needed: mat, 1 dumbbell (10-25lbs) and a stop watch
Give yourself an area the length of basketball court for circuits

Warm Up- 10 minutes to get your heart rate up and get a little sweaty.

Circuit A, minimal rest between exercises

1. 10 Single Arm Squat Shoulder Press (10 with DB in right hand, 10 with DB in left)
Half Court Sprint with 25 Mountain Climbers or Frisbee Mountain Climbers, sprint rest of the length and back to start

2. 10 T Push Ups
Half Court Sprint with 20 Mountain Climbers/Frisbee MC, sprint rest of the length and back to start

3. 15 Russian Twists
Half Court Sprint with 15 Mountain Climbers/Frisbee MC, sprint rest of the length and back to start

4. 10 Duck Unders (DB extended out in front of you)
Half Court Sprint with 10 Mountain Climbers/Frisbee MC, sprint rest of the length and back to start

Rest 60-90 and REPEAT

Circuit B

1. 10 Plank to Push Up (5 with right hand leading, 5 with left hand leading)
Half Court Sprint with 10 Frisbee Knee Ins OR 5 1/2 Inchworms, sprint rest of the length and back to start

2. DB Overhead Squat (5 with DB in right hand overhead, 5 with left hand overhead)
Half Court Sprint with 10 Frisbee Knee Ins OR 5 1/2 Inchworms, sprint rest of the length and back to start

3. 10 Reverse Lunges (5 with right hand holding DB by right shoulder, 5 with left hand DB and left shoulder)

Half Court Sprint with 10 Frisbee Knee Ins or 5 1/2 Inchworms, sprint rest of the length and back to start

4. 10 Windmills (5 right, 5 left)
Half Court Sprint with 10 Frisbee Knee Ins OR 5 1/2 Inchworms, sprint rest of the length and back to start

Rest 60-90 and REPEAT

FINISHER... your choice here

2-3 Minute Run- aiming for 85-90% of your Max Speed
OR
4 Rounds of 40 Seconds on and 20 off: Squat Jumps, Burpees, Tuck Jumps, High Knees, Wide Out Squats etc... your choice!

GO HARD!