Todays friday and Im gonna give yall this weeks workout of the week. I chose this one because its simple and easy to do anywhere and its a perfect combo of cardio and strength training.

Well do this interval with 50sec on 10 sec off. So the point is get as many reps as you can in those 50 sec. Finish the entire circuit and rest 1-2 min then repeat for 3-4 rounds

Squat press, jump clap, push up, run in place, reverse lunge curl, high kness, one arm swing , other arm

SQUAT PRESS is exactly how it sounds, you have to dumbells and you squat and press them up like a shoulder press on the way up   

JUMP CLAP is basically a jumping jack but instead of clapping up top you clap in front of you.

PUSH UP everybody knows a push up, you can either do a regular one or modified on your knees

RUN IN PLACE is exactly how it sounds, you run in place

REVERSE LUNGE CURL is 2 movements. You do a reverse lunge, and while your on your way down you curl with both dumbells.

HIGH KNEES is like a run in place but your focusing on bringing your knees up as high as you can on every stride

ONE ARM SWING is like a 2 arm swing but one! ok heres pics for this one.