Its all in the name. we will do 1 curl, 1 Mc cheater, 1 Spiderman(ES) equals All that is 1 rep(OMG).

CURL. dumbbells at your hips. keep elbows locked to your side. Bend elbows and bring dumbles just under your chin.

SQUAT. Feet shoulder width apart. Hinge hips back(Stick out your butt) Keep head and chest up. Nothing should come over your toes. Return to starting position.

MC CHEATER. With dumbbells in hand bend down and jump feet back. Bring feet back towards chest and stand. SPIDERMAN. In a high plank Bring your right knee to your right elbow. Repeat on other side.

SPIDERMAN. In a high plank Bring your right knee to your right elbow. Repeat on other side.

I know a lot to this one but, Its all in the name. we will do 1 curl, 1 Mc cheater, 1 Spiderman(ES), 1 Renegade Row. SO…. all that is 1 rep(OMG).

CURL. dumbbells at your hips. keep elbows locked to your side. Bend elbows and bring dumbles just under your chin.

SQUAT. Feet shoulder width apart. Hinge hips back(Stick out your butt) Keep head and chest up. Nothing should come over your toes. Return to starting position.

MC CHEATER. With dumbbells in hand bend down and jump feet back. Bring feet back towards chest and stand.

SPIDERMAN. In a high plank Bring your right knee to your right elbow. Repeat on other side.

RENEGADE ROW. In a High Plank Pull the Dumbbell up to your chest. Keep your arm brushing your side. Return to starting position and repeat on other side. Do not let your hips move side to side to much. Keep core tight. The closer your feet are the harder it gets. So for a modification spread those feet apart.

Start out in a high plank. Keep your core engaged and your back flat. Now pull up your right foot and at the same time take your left hand and tap your right. meeting in the middle. Return back to starting position and repeat on the other side. Continue for RX reps or time.

Just like you would jog in place accept with high knees we will be moving very fast. Make sure to bring your knees up above your waistline. The higher your knees come up the more lower Abs you will be working. Keep a good speed for the RX reps or time.

Lay on Your back. Bring your arms stright up and your shoulder blades and head just off the ground. HOLD THAT. Now bring both legs up just off the ground start moving your legs up and down just about a foot or so. Keep going for RX Reps or time.