Pop Your Heart Wed


5 min warm up nice and easy.

10 mins go Ape Shit!


Alternating single hand KB Swing: 5x20

Change hands every rep. 1-2-3-4-5...until you get to 20 or 10 on each hand

Men: 35  Women: 26


As a continuous circuit and as fast as you can:


Knees to elbow

Ab Wheel

Sit ups.


Next Circuit:

Pull ups: 5x5

Dips: 5x10

Chin ups: 5x5

Push Ups: 5x10


Last circuit: 5x10

Standing DB Curl

Supine DB Tricep Extension

Alternating DB Curl

Alternating DB Supine Tricep Extension


Stick with the same weight and keep going.