M

bikini LEGS & CARDIO

cca
aμ
1& 3
waa£

Jump squats X jumps

Squats Burpees
Walking lunges Weighted step ups
Knee ups Medicine ball squat & pre
CIRCUIT ONE CIRCUIT TWO
15 Jump squats 16 X Jumps (8 per leg)
reps reps

15 Squats 10 Burpees
reps reps

24 Walking lunges (12 per leg) 24 Weighted step ups (12 per leg)
steps reps

24 Knee ups (12 per leg) 15 Medicine ball squat & press
reps reps

@NohoLita
 9aacaaaaμ ARMS & ABS
waa£& 1 3 Push ups Mountain climbers
Medicine ball squat & press Ab bikes
Lay down push ups Sit ups with twist
Tricep dips Straight leg sit ups

CIRCUIT ONE CIRCUIT TWO

15 Push ups 40 Mountain climbers (20 per leg)
reps reps

15 Medicine ball squat & press 40 Ab bikes (20 per side)

reps reps

15 Lay down push ups 30 Sit ups with twist (15 each side)
steps reps

15 Tricep dips 15 Straight leg sit ups

reps reps

@NohoLita
 $c¿aaμ FULL BODY WORKOUT
waa£ 1& 3 Medicine ball squat & press Burpees
Knee ups Straight leg sit ups
Ab bikes Weighted step ups
Walking lunges Push ups

CIRCUIT ONE CIRCUIT TWO

15 Medicine ball squat & press 10 Burpees
reps reps

30 Knee ups (15 per leg) 15 Straight leg sit ups

reps reps

40 Ab bikes (20 per side) 30 Weighted step ups (15 per leg)
reps reps

24 Walking lunges (12 per leg) 15 Push ups

steps reps

@NohoLita
 Mccaaμ LEGS & CARDIO
waa£ 2& 4 Burpees Skipping
Jump lunges Walking lunges
Knee ups Raised reverse lunges
Sumo squats Jump squats

CIRCUIT ONE CIRCUIT TWO

10 Burpees 2 Skipping
reps mins

20 Jump lunges (10 per leg) 24 Walking lunges (12 per leg)
reps steps

24 Knee ups (12 per leg) 30 Raised reverse lunges (15 per leg)
steps reps

15 Sumo squats 15 Jump squats

reps reps

@NohoLita
 9aacaaaaμ ARMS & ABS
waa£ & 2 4 Weighted squat clean & Sit ups
press
Mountain climber push ups
Tricep dips
Leg raises
Commando
Lay down push ups
Straight leg jacknife

CIRCUIT ONE CIRCUIT TWO

15 Weighted squat clean & press 20 Sit ups
reps reps

15 Tricep dips 15 4 mountain climbers + 1 push up

reps rounds

24 Commandos (12 each side) 15 Leg raises

reps reps

20 Straight leg jackknife 15 Lay down push ups

reps reps

@NohoLita
 $c¿aaμ FULL BODY WORKOUT
waa£ 2& 4 Burpees Mountain climber push ups
Jump lunges Straight leg jackknifes
Lay down push ups Skipping
Sumo squats Commandos

CIRCUIT ONE CIRCUIT TWO

10 Burpees 15 4 mountain climbers + 1 push up
reps reps

30 Jump lunges (15 per leg) 15 Straight leg jackknifes

reps reps

15 Lay down push ups 2 Skipping

reps mins

15 Sumo squats 24 Commandos (12 each side)

reps reps

@NohoLita
 Mccaaμ LEGS & CARDIO
waa£ 5& 7 Sumo jump squats Jump lunges
Weighted wide Medicine ball crab walk
squats on bench
Weighted walking lunges
Burpees
Skipping
Weighted step ups

CIRCUIT ONE CIRCUIT TWO

15 Sumo jump squats 30 Jump lunges (15 per leg)
reps reps

15 Weighted wide squats on bench 15 Medicine ball crab walk

reps steps

15 Burpees 24 Weighted walking lunges (12 per leg)

reps steps

30 Weighted step ups (15 per leg) 2 Skipping

reps mins

@NohoLita
 9aacaaaaμ ARMS & ABS
&
waa£ 5 7 Mountain climbers + push ups Weighted squat clean
& press
Leg raise with hip raise
Decline push ups
Laydown push up
Tricep dips (feet raised)
Weighted bent leg jackknife
Commandos

CIRCUIT ONE CIRCUIT TWO

r
8 10 mountain climbers + 2 push ups 15 Weighted squat clean & press
ounds reps

15 Leg raise with hip raise 15 Decline push ups

reps reps

15 Laydown push ups 15 Tricep dips (feet raised)

reps reps

15 Weighted bent leg jackknifes 24 Commandos (12 each side)

reps reps

@NohoLita
 $c¿aaμ ABS & CARDIO
waa£ 5& 7 Mountain climbers Burpees
Weighted bent leg Raised leg sit ups with twist
jackknifes
Ab bikes
Skipping
Leg raises
Straight leg jackknifes

CIRCUIT ONE CIRCUIT TWO

50 Mountain climbers (25 each side) 15 Burpees
reps reps

15 Weighted bent leg jackknifes 30 Raised leg sit ups with twist (15 each side)
reps reps

3 Skipping 40 Ab bikes (20 each side)

mins reps

15 Straight leg jackknifes 15 Leg raises

reps reps

@NohoLita
 Mccaaμ ARMS & ABS
waa£ b& 8 Drop push ups Weighted squat clean
& press
Plank
Leg raises with hip raise
Tricep dips (feet raised)
Raised leg sit ups with twist
Bent leg raises with hip lift
Leg raises

CIRCUIT ONE CIRCUIT TWO

15 Drop push ups 15 Weighted squat clean & press
reps reps

1 Plank 15 Leg raises with hip raise

min steps

20 Tricep dips (feet raised) 20 Raised leg sit ups with twist
reps reps

25 Bent leg raises with hip lift 20 Leg raises

reps reps

@NohoLita
 9aacaaaaμ ABS & CARDIO
&
waa£ b 8 Snap jumps Burpees
Straight leg jackknifes Mountain climbers
Skipping Scissor kicks
Ab bikes X jumps

CIRCUIT ONE CIRCUIT TWO

20 Snap jumps 15 Burpees
reps reps

20 Straight leg jackknifes 50 Mountain climbers (25 each side)

reps reps

2 Skipping 40 Scissor kicks (20 each side)

mins reps

40 Ab bikes (20 each side) 20 X jumps (10 each side)

reps reps

@NohoLita
 $c¿aaμ LEGS & CARDIO
waa£ b& 8 X jumps Sumo jump squats
Weighted step ups Split squats
Jump lunges Weighted walking lunges
Tuck jumps Broad jump burpees

CIRCUIT ONE CIRCUIT TWO

30 X jumps (15 each side) 15 Sumo jump squats
reps reps

30 Weighted step ups (15 each side) 15 Split squats

reps reps

40 Jump lunges (20 each side) 24 Weighted walking lunges (12 per leg)
reps reps

15 Tuck jumps (knees to elbows) 15 Broad jump burpees (jump forward)

reps reps

@NohoLita
 Mccaaμ LEGS
waa£
9 &11 Jump lunges X hop
Split squats Knee ups
180 degree jump squat Double bench jumps
Medicine ball squat & press Snap jump knee ups

CIRCUIT ONE CIRCUIT TWO

50 Jump lunges (25 each leg) 20 X hops (each jump movement is 1 rep)
reps reps

20 Split squats 30 Knee ups (15 each leg)

reps reps

20 180 degree jump squats 15 Double bench jumps

reps reps

15 Medicine ball full squat & press 24 Snap jump knee ups (12 each leg)
reps reps

@NohoLita
 9aacaaaaμ ARMS
waa£& 9 11 Drop push ups Broad jump burpees
Medicine ball squat & press Weighted squat clean
& press
Tricep dips (feet raised)
Decline push ups
Mountain climbers + push ups
Bosu burpee

CIRCUIT ONE CIRCUIT TWO

20 Drop push ups 15 Broad jump burpees (jump forward)
reps reps

15 Medicine ball squat & press 15 Weighted squat clean & press
reps reps

25 Tricep dips (feet raised) 15 Decline push ups

reps reps

8 10 mountain climbers + 2 push ups 15 Bosu burpees

reps reps

@NohoLita
 $c¿aaμ ABS
waa£
9 &11 Leg raises with hip raise Bench hops
Straight leg jackknife Weighted bent leg jackknife
Mountain climbers Leg raises on bench
Ab bikes Raised leg sit ups with twist

CIRCUIT ONE CIRCUIT TWO

20 Leg raises with hip raise 30 Bench hops (15 each side)
reps reps

20 Straight leg jackknife 20 Weighted bent leg jackknife

reps reps

50 Mountain climbers (25 each side) 20 Leg raises on bench

reps reps

20 Ab bikes 30 Raised leg sit ups with twist (15 each side)
reps reps

@NohoLita
 Mccaaμ LEGS
10&12
waa£

Weighted step ups Burpee bench jumps

Double bench jumps Medicine ball squat & press
Medicine ball crab walks 180 degree jump squats
Split jumps X jumps (alternating sides)

CIRCUIT ONE CIRCUIT TWO

30 Weighted step ups (15 each leg) 15 Burpee bench jump
reps reps

15 Double bench jumps 15 Medicine ball squat & press

reps reps

20 Medicine ball crab walks 24 180 degree jump squats

steps reps

20 Split jumps 30 X jumps (15 each leg)

reps reps

@NohoLita
 9aacaaaaμ ARMS
10 12
waa£ &
Weighted squat clean & press Spider push ups
Commandos Tricep dips (feet raised)
Lay down push-ups Bosu burpee
with tuck jumps
Split leg push ups
Decline push up

CIRCUIT ONE CIRCUIT TWO

15 Weighted squat clean & press 24 Spider push ups (12 each side)
reps reps

36 Commandos (18 each side) 30 Tricep dips (feet raised)

reps reps

20 Laydown push ups with tuck jumps 15 Bosu burpees

reps reps

20 Decline push ups 20 Split leg push ups

reps reps

@NohoLita
 $c¿aaμ ABS
10&12
waa£

Snap jumps Leg raises on bench

Spider push ups Straight leg jackknifes
Scissor kicks Weighted bent leg jackknifes
Bench hops Burpee bench jump

CIRCUIT ONE CIRCUIT TWO

50 Snap jumps 20 Leg raises on bench
reps reps

16 Spider push ups (8 each side) 20 Straight leg jackknifes

reps reps

40 Scissor kicks (20 each side) 20 Weighted bent leg jackknifes

reps reps

30 Bench hops (15 each side) 15 Burpee bench jump

reps reps

@NohoLita