This is a fast-paced full body workout! There is little time for rest, but some active recovery built in. With the duo format you will be working one muscle group followed by a different muscle group (while the other muscle group "recovers"). Equipment needed: one light and one heavy set of weights.

Duo #1:
Dynamic Side Lunge
Dynamic Plie Squats

Duo #2:
Bridge with Triceps Crusher
Isometric Bridge with Chest Fly

Duo #3:
Curtsey to Single Leg Hold
Singles Presses

Duo #4:
Star Jump
2 Lawnmower to 2 Upright Row

Duo #5:
Lunge to Rotation Plie
Lunge to Rotation plie

Duo #6:
Side Plank Pull Through
Side Plank Lift

Duo #7:
Lumberjack
Plyo Lumberjack to Triceps Extension

Duo #8:
Ab Extension
Back Hyperextension