Intense Body Conditioning

Extreme day of body conditioning:

The whole workout took about an hour from start to finish.  I started with a light to moderate warmup using my jump rope.  After 10 minutes with my heart rate reaching around 130 bpm i started with the exercises.

1. Standing Barbell curls
2. Standing Kickbacks with dumbbells
3. Push Press (stand with dumbbells next to ears and jump in the air while pushing dumbbells overhead then lower down and repeat)
4. Push-Ups
5. Jumping Jacks
6. Bent over-rows with barbell
7. Overhead squats
8. Jump Rope for 1 minute
9. Crunches on the stability ball (Video)
10. Ball Bounce (check out my YouTube video for help)
11. Burpees
12. Side laterals
13. Dumbbell flyes on the stability ball
14. Lunges with or without dumbbells
15. Butt Blasters on the stability ball
16. Shrugs
17. Box jumps using something higher then 18 inches.  I used 6 steps on eachside from a stair stepper used in an aerobics class.

Repeat this cycle 3 times, all exercises were down with an interval timer for 30 seconds and 10 second transition time.  This workout should burn from 500-700 calories if done with 80% intensity meaning your heart rate should be about 80% of your maximum.
The cool down period about 10-15 minutes included static and dynamic stretching.

Have fun with todays workout and let me know if you have questions or comments.