Workout 133 - Rounds

Equipment needed: watch or stopwatch and dumbbells

Warm-up:
Jog in place
Side Shuffle
Heel toe walks
Alternating forward stepping lunges with hip flexor stretch
Frankenstein kicks


Workout:
Do 20 reps of each exercise.  Each round is 4 minutes long.  Keep cycling through the exercises, 20 reps each, until the timer dings.  At that point you have no more than 1 minute to recover and move to the next round.  Do the 2nd round, and all subsequent rounds, the same as the first: 20 reps of each exercises, going through the list as many times as you can in 4 minutes.

Round 1:
Burpees
Sit-ups
Side plank hip lifts left
Side plank hip lifts right

Round 2:
Mountain Climbers
DB wood chops left
DB wood chops right
DB swings

Round 3:
Sqaut jumps (or squats)
Tricep push-ups
Glute bridges = hip extenstions
Shoulder presses

Round 4:
Bicycle crunches
V-ups
Push-ups
DB chest flyes (on floor)


Cool down with light activity such as walking followed by stretching.