A Quick High Intensity Workout that will Kick Your Bootay!!! 

Equipment needed:

• Wall :)
• Weighted Medicine ball 
• Box 
• Ab Dolly (or Towel on hardwood)
• Kettle Bell
• Warrior Ropes 

Instructions:

• This workout is a AMRAP (As Many Reps As Possible) workout.
• Start by setting a timer on your phone for 30 minutes,
• This thirty minutes is strictly for the exercise, be sure to do an active warmup before beginning. 
• Circuit:
  • 14 Wall Balls
  • 14 Box Jumps (adjust hight for difficulty)
  • 14 Ab Dolly exercises in a push up position, hands on the floor, feet on the ab dolly, bring your knees to your chest. 
  • 1 minute Isometric kettle bell squat hold. 
  • 14 Jumping push ups. I use the box, but if you can do them on a flat service, go for it!(Push off the box or ground so that your hands leave the surface.) 
  • I minute warrior rope
  • Rest (try and only use 1 minute)
• Repeat the circuit until the 30 minutes is up try and complete as many circuits as possible! 
• Finish with one of my favorite post workout Smoothie Bowls to replenish your body!!