This workout starts off with a strengthening bodyweight blast, followed by a round of cardio,  4 superset weight training blocks, and a final round of interval cardio to complete the workout (and leave you drenched in sweat!) 
Complete this workout to the best of your ability, using proper form and weights that challenge you!

Warm Up:  

• 10 Jumping Jacks
• 10 Squats
• 5 Burpies
• 5 Pushups
• 20 second Elbow Plank Hold. 

Repeat X 5 as fast as possible

Cardio: 10 Minutes total. Machine of choice (Elliptical or treadmill). 
Fast, steady pace!

Superset 1: Repeat X2 with minimal rest.
1. Bicep Curl and Squat  (15 reps)
2. Shoulder Press with alternating back Lunge (15 reps)

Superset 2: Repeat X2 with minimal rest.  (Click exercise for further explanation if needed)
1. Lying Bench Chest Press  (15 reps)
2. One Arm Dumbell Row (leaning over bench; 12-15 reps each arm)

Superset 3: Repeat X2 with minimal rest.
1. Reverse Standing Back Flies  (15 reps)
2. Overhead Tricep Extension   (15 reps)

Superset 4: Repeat X2 with minimal rest.
1. Upright Row  (15 reps)
2. Lateral Raise (15 reps)

Cardio: 10 Minutes total. Machine of choice (Elliptical or treadmill). 
30 seconds fast pace, followed by 30 second sprint! Repeat until 10 minutes is complete!

AB BONUS: 

• 10 crunches
• 10 V Sit Ups
• 20 Bicycle Crunches
• 5 Reverse Crunch (Legs up, squeeze and lift booty!)

Repeat X2 or X3! 

Cool Down and Stretch!

This workout is comprised of 4 rounds. Each round begins with 6 minutes on the treadmill, with strengthening moves to follow. Go through each round with as little rest as possible. Take a short water break between rounds if needed. Perform each exercise to the best of your ability! This workout should last approximately 45-60 mins.

Warm up:
6 minutes fast pace walk on treadmill

Round #1
6 Minutes: Treadmill Intervals! (1 Min fast walk or jog/ 1 Min run) 
10 Pushups
10 Burpies
20 Squats
45 Sec Elbow Plank Hold

Round #2
6 Minutes: Treadmill Intervals!
15 Bicep Curls, 10 Jumping Jacks (X 2)  
15 Shoulder Press,  15 Squats (X 2)
10 Abdominal V Sit Ups 
45 Sec Bicycle Crunches

Round #3
6 Minutes: Treadmill Intervals!
30 Second High Plank Hold followed by 30 Second Mountain Climber
15 Chest Press (X 2)
15 Chest Flies ( X 2)
45 Sec Crunches

Round #4
6 Minutes: Treadmill Intervals! 
15 Squat and Press 
10 Burpies
10 Pushups
45 Sec Plank hold (alternate bringing knee to elbow!)

Cool Down
6 Minute Walk on Treadmill
Stretch!