7 Minute Circuit

dipsPerform 60 seconds of each of the exercises below.  Take a 1-2 minute break at the end of each circuit and complete a total of 3 circuits.

High Knees

Triceps Dips

Seated Twists

Close Grip Bench Press

Jump Rope

Reverse Crunches

Close Hands Pushups

10-100

mtn clmb

Complete the following workout from 10 to 100 and 100 all the way back down to 10.  Try to finish in less than 30 minutes for added intensity!

10 Burpees

20 Biceps Curls

30 Pushups

40 Jumping Jacks

50 Lunges (25 each side)

60 Bicycle Crunches

70 Resistance Band Rows

80 Squats

90 Mountain Climbers (45 each foot)

100 Crunches

Max Rounds in 30 Minutes

situps

Complete the following circuit as many times as possible in 30 minutes.  Men use 15-20lbs dumbbells and a 25lbs kettlebell.  Women use 10-12lbs dumbbells and a 15lbs kettlebell.  Good luck!

20 Squat Presses

20 Sit-ups

20 Kettlebell Swings

20 Box Jumps

20 Pushups