Repeat the following sequence 4x through, then do a fast mile on the treadmill and finish with 2 min walk and stretching.
All told, should take you about 45 mins.
A 20 lb kettlebell is ideal, as are 8lb weights.
You may not feel this much the day you’re doing it b/c it’s designed so you switch muscle groups enough to keep your energy level steady, but I can vouch for how my body felt the day after 😉
10 Kettlebell Swings
10 Lunge w/medicine ball twist
20 Hamstring-bicep double curl
8 Weighted Squat Jump
10 Squat with shoulder raise
15 (each side) Tricep kickback with leg kickback
15 (each side) Single arm double-weighted rows
8 Reverse crunch on bench
15 (each side) Side-leg lifts
12 Leg Cross Crunch
15 Glute bridge with one leg extended (alternate legs each round)
1 minute plank