Madness Mondays

The 1 minute switch: 1 minute of steady weight training, 1 minute of plyo/cardio craziness until it's done:

5 minute warm-up


Top line in each box is your "strong and steady" move - 1 Minute
Bottom line in each box is your "cardio" move- 1 Minute
5 seconds between box each set if necessary.

Read boxes left to right. 

Lunge overs with over the head Burpees	Wo-man ups Chattarunga Run
Squat to V-out arms Lil' Ball Cannon to x-jump	Shoulder lift flies Chair pose fast feet to jumps
Push up on little ball to oblique Set, Sprint, Plyo, Plank	Oblique side knee w/ weight Sumo/plie squat to side out kick
Deep lunge hold with arm kickback Squat and forward kick on same (forward) leg	Deep lunge hold with arm kickback Squat and forward kick on same (forward) leg
Tricep dips Mary Gallaghers with medicine ball overhead	Tricep pushups Mary Gallaghers with medicine ball overhead
Squat with single arm shoulder press to other arm Squat jump to jump lunge (same leg only)	Squat overhead weight, side knee to shoulder alternate Squat jump to jump lunge (other leg)

Resistance band- lunge with over head press (one side only) Stability ball push up	Resistance band- lunge with over head press (one side only) Mountain climbers
Resistance Band glutes kickback walk out-plank- walk in - knee tuck	Resistance band glutes kickback 4 down dogs to 4 pushups
Resistance band 4 side walk- switch single leg jump - hands touch the floor and over the head	Resistance band Bicep curls single leg jump - hands touch the floor and over the head
Kettle bell swings Goblet pulse squats	BREAK- ONE MINUTE
ABS
Superman Banana- 1 minute Roll to oblique crunch to other side- 1 minute Balanced bike crunch- 1 minute Plank - 1 minute	Superman Banana- 1 minute Roll to oblique crunch to other side- 1 minute Balanced bike crunch- 1 minute Plank - 1 minute

Cool Down and stretch. My personal favorite = Foam Roll!

Happy Workout!