sweat is good!

this workout will make you sweat. there, that's all the warning you're going to get!

warm up
15 min jog at 5.5 speed 3 incline

20 walking lunges with 15 lb dumbbells
20 jump switch lunges
20 back lunges with step with 15 lb dumbbells (start by standing on 12 inch step. step back into a lunge with right foot, leaving left foot on step. step up. switch feet)

10 pull ups
10 push ups
10 tricep dips

20 crunches
20 mountain climbers
20 russian twists

20 sumo squats with 15 lb dumbbell
20 box jump
20 squats with 15 lb dumbbells

10 bicep curls 15 lb
10 overhead tricep extensions with 10 lb dumbbells
10 shoulder press with 10 lb dumbbells

20 mountain climbers
20 leg lifts
20 superman

repeat

cool down
15 min jog at 5.5 speed 3 incline