Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long. Each circuit is done for the duration of the song.

Song 1 :

10 Squats

10 Press Ups

10 Crunch Rotations

10 second rest (if needed)

Song 2 :

5 Lunges (each side)

10 Walk outs

10 Crunches

10 second rest (if needed)

Song 3:

10 Burpees

10 Squat jumps

10 Bicycle Crunches

10 second rest (if needed)

Song 4:

10 Jumping jacks

10 Wide arm press ups

10 Tricep dips

10 second rest (if needed)

Workout 50 – Playlist Workout!

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