Legs (1-2 minutes rest between all sets):
1. Dumbbell Walking Lunges (3 sets of 6-8 reps)
2. Leg Extension (3 sets of 6-8 reps)
3. Leg Curl (3 sets of 6-8 reps)

BPM Abs Circuit (1-2 minutes rest between sets; perform circuit 3 times):
Decline Sit Ups (10 reps) + Jack Knife Sit Ups (10 reps) + Air Bike (20 reps) + Hanging Leg Raises (10 reps)

BPM HIIT Cardio (15 minutes):
Exercise Bike Sprints

Notes:
*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.

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

Notes:
*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

Set of the Day - Simon Patterson

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