Premise: quick workout with minimal equipmentBeginners: Repeat from top to bottom 2x, 5 reps each exercise Rest 30 seconds between flash 1 & 2
Advanced:Repeat from top to bottom 4x , 10 reps each exercise Rest 15 seconds between flash 1 & 2
Very Fit: Repeat from top to bottom 5x, 15 reps each No Rest between flash 1 & 2
Follow Sequence Program
Flash 1 to Abs to Cardio to Flash 2…..Then Repeat as stated above.
Equipment needed: 10-25 lb medicine ball, use a ball that adds resistance and is a challenge.
Need Small Equipment? Click Here
| Flash 1 Abs Flash 2 | ||
| Push Ups | Bicycle | Push Ups Triangle Position |
| Mb Lunges | Power Crunch | Up Downs |
| Up Downs (birpies) | Straight leg Raises2″ off ground | Mb Lunges |
| Over Head Mb Tricep Press | Toe Reaches | Mb Squats |
| Jumping Jacks 1 minute | Repeat above 3x before going on to cardio | Over Head Mb Tricep Press |
| Mb Squat | Cardio Below | Mb Shoulder Press With Squat |
| Mb Shoulder Press With Squat | Beg: walk incline 3 minAdvanced: sprint 30 seconds with 15 second rest, 3 xVery Fit: sprint 30 seconds with 15 second rest, 6 x | Jumping Jacks 1 minute |
| Jumping Squat with MB | Pull ups or Push ups | |
