|Amazing side crow - I am always working on mine!|
What you need: two sets of weight - I had 8's and 15's, towel, strap, mat, step
The concept behind the 321 is 3 sculpt exercises, 2 cardio and 1 minute of abs. I used by Gymboss to give us 10 rounds of 50 sec on and 10 sec off for 10 rounds of 3 and 2 and did 4 minutes of abs at the end and one minute rest for 3 rounds of 15.
Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges (about 20 of each) and Stretching.
50 Seconds On - 10 off with Gymboss
Sculpt: One legged row with heavy weights - switch half way
Sculpt: Wood chop with heavy weights - switch half way
Sculpt: Dive bomber pushup
Cardio: Mt climber
Cardio: Jump squat
Sculpt: Squat curl w/band
Sculpt: Side squat reverse fly w/ light weights
Sculpt: Tricep w/ band
Cardio: Leg slide w/towel
Cardio: Step jump
1 minute - light weights - crunch w/fly
1 minute - bicycles
1 minute - crunches
1 minute - plank
Repeat for two more rounds 2 with one minute of rest in between total of 45 minutes plus the warm up and cool down is one hour.
Remember to always check with a doctor before doing any exercise and to always keep on tri'n!