This workout covers the major muscle groups with a mix of compound exercises and isolated exercises. Be sure to warm up for a few minutes before you do this workout. Warming up the core temperature of the muscles also helps you have a better workout. Stretch at the end of the workout, if only for a couple of minutes (Flexibility = less injury).

3 Rounds of all 8 exercises (if you can get through 2 Rounds push yourself and try 1 more Round)

  • High Five Burpee x10
  • 1 Arm Reverse lunge-Shoulder press x10 (right leg)
  • 1 Arm Reverse lunge-Shoulder press x10 (left leg)
  • Thrusters x10
  • Mountain Climbers x20
  • Reverse grip Row x10
  • Bicep Curls/Tricep kick back x10
  • Over head Tricep press x10

When you are executing each exercise think of your muscle going through water.

The weights add the resistance that water would create and you have to use good form to get your muscle through each movement in that water.


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