Full-Body – In-Gym

Warm-Up

½ mile run on treadmill

Workout

4 rounds 12 reps each exercise

Circuit 1

1. DB squats with arm curls
2. DB squats to overhead DB press
3. DB walking lunges with DB hammer curls

Circuit 2

1. Bosu ball DB chest press
2. Bosu ball push-ups w/ feet on Bosu
3. Burpee push-ups with Bosu ball in hand

Circuit 3

1. Bent over alternating DB back rows
2. DB burpees
3. Cable lat pull downs with 1-second hold each rep
4. Superset with cable lat pull downs reverse grip with 1-second hold each rep

Circuit 4

1. Floor sit-ups with a 25lb weight plate held up
2. Mountain climbers with hands-on DBs
3. Hanging leg raises from pull up bar.

Cardio

Run 1 mile and walk uphill 1 mile
Static stretch.