Paradise! Workouts #7-8 of the 12 Workouts of Christmas

Workout Breakdown

Time: 14mins with all partsWorkout Type: Interval Circuit TrainingExercises: 20

• --SEAN'S BODYWEIGHT ONLY WORKOUT--
• ONE LEG SQUAT LEFT JUMP?
• ONE LEG SQUAT RIGHT JUMP?
• ONE ARM PUSH UP RIGHT?
• ONE ARM PUSH UP LEFT?
• HALF BURPEE WITH ROCKET LAUNCHER SQUAT JUMP TUCKS?
• HALF COMMANDO PUSH UP?
• --LISA'S WEIGHTED WORKOUT--
• ONE LEG PRESS ELEVATED BALL PUSH UP'S?
• CLEAN + 3X SQUAT JUMP?
• ALTERNATING FORWARD/BACKWARD LUNGE AND TWIST?
• HIGH KNEES SKIPPING?
• --BONUS ABS, BUTT & THIGHS ROUTINE--
• EXTENDED ABS OFF OF THE SWISS BALL?
• UGI CHOP ON BALL?
• DIP STATION OBLIQUES COMBO?
• --SQUEEZES--
• IN & OUT SQUEEZE?
• KNEES TOGETHER SQUEEZE?
• STRAIGHT SQUEEZES?

Get your gear for this workout here:

• PROTEIN & FAT LOSS SUPPORTGet your supplements here
• INTERVAL TIMERGet your equipment here
• SAND BAGGet your equipment here
• SWISS BALL, JUMP ROPE & DIP STATIONGet your equipment here
• UGI FITNESS BALLGet your equipment here
• DIP STATIONGet your equipment here

Instructions:

For each 4 minute routine, set your interval timers for 4 rounds x 50/10. We are coming up to the last few days until Christmas now so as always push at your max effort for the 50 second interval & if you feel you have more left to give try another 4 Min workout from the selection to really get that christmas burn.

Watch the videos for the workout tutorials and beginner variations & don’t forget the extra Leg & bum’s section at the end ;).

Lisa’s Scores for the weighted workout are as follows:

- One Leg Press Elevated Ball Push Up’s: 15

- Clean + 3x Squat Jump : 11

- Alternating Forward/Backward Lunge and Twist: 13

- High Knees Skipping: 75

Sean’s Bodyweight Workout Scores:

- One Leg Squat Left Jump: 9

- One Leg Squat Right Jump: 9

- One Arm Push Up Right: 9

- One Arm Push Up Left: 9

- Half Burpee With Rocket Launcher Squat Jump Tucks: 6

-Commando Push Up: 8