Warm-up: Shuffle , Dance , or Jump Rope for 5-10 minutes until warm

Main WOD:
1. High Knees (40 seconds x 3 sets)
2. Explosive Push Ups (3 sets of 10 reps)
3. Jumping Jacks  (40 seconds x 4 sets)
4. Burpees (40 seconds x 3 sets)
5. Dumbbell Jump Squats (40 seconds x 3 sets)

Sit Ups (30 reps) + Air Bike (30 reps) + Leg Raises (30 Reps) + V Ups (30 reps) + Windshield Wipers (30 reps)
Video Demonstration

*Rest 15 seconds between all sets and exercises
*For the Dumbbell Jump Squats, choose dumbbells that are light enough for you to complete the entire exercise with good form. Dumbbells increase the difficulty of the exercise, but are optional.
*Click on exercise to view video demonstration

Beginner Option

Full Body (1-2 minutes rest between sets):
1. Seated Dumbbell Shoulder Press (Shoulders) (2 sets of 6-8 reps)
2. Flat Dumbbell Bench Press (Chest) (2 sets of 6-8 reps)
3. Bent Over Dumbbell Row (Back) (2 sets of 6-8 reps)
4. Standing Dumbbell Curls (Biceps) (2 sets of 6-8 reps)
5. Triceps Pushdown using rope attachment (Triceps) (2 sets of 6-8 reps)
6. Dumbbell Walking Lunges (Legs) (2 sets of 6-8 reps)

BPM Abs Circuit (1-2 minutes rest between sets; perform circuit 2 times):
Decline Sit Ups (10 reps) + Air Bike (20 reps) + Chair Leg Raise (10 reps)

BPM HIIT Cardio (15 minutes):
Exercise Bike Sprints

*Click on exercise to view video demonstration
*Cardio tip:  choose your favorite cardio machine, and then perform at a pace that is difficult enough to where you are breaking a light sweat (60-70% of your max heart rate), but where you could still keep a conversation going with someone if you needed to.


Workout Music

Marshmello Live At Ultra Music Festival 2016

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