“Your fitness is 100% mental. Your body won’t go where your mind doesn’t push it.” – Anonymous

Warmup & Stretch:
5 minutes

12mins: 1 min sprint, 1 minute rest (6 times)

Do 3 sets of the following for 30 seconds each exercise.

– Bicep curl
– Shoulder press
– Triceps dips

Hold a weight or weighted ball in hand.
– Right side lunge/left side lunges with weight
– Curtesy switching both legs with weight
– Slam ball with burpee

Grab a kettlebell no less then 15lbs
– Hold kettlebell in right hand reaching for the ceiling and touch left knee
– Now do the left side: kettlebell in left hand other hand is reaching for right knee
– Trunk rotation with kettlebell (both side)

Cool down & Stretch:
5 minutes