21-Minute Lunchtime Workout

Warm-up x 2 Rounds

1. Squats x 10
2. Pushups x 10
3. Band rows x 10
4. Jumping Jacks bx 30

Circuit 1 x 2 Rounds (no rest between exercises)

1. DB Chest Press x 12
2. DB Single-Arm Rows x 12 (each side)
3. KB Goblet Squats x 15
4. KB Swings x 15
*Rest 45 seconds and repeat

**Rest 45 seconds, then start next circuit

Circuit 2 x 2 Rounds (no rest between exercises)

1. DB Push Press x 15
2. Eccentric pullups x 8-12
3. Walk-Out Plank x 45 seconds
4. Step-Up to Bicep Curls x 8 each leg
*Rest 45 seconds and repeat

**Rest 45 seconds, then start Finisher

FINISHER: Tabatas
Do 20 seconds of KB burpees at all-out (100%) effort followed by 10 seconds of rest for a total of 4 minutes.
 

Shot on location at FOCUS Integrated Fitness in New York City.