Everyone wants great arms and a sleek physique for summer! This AMRAP and Tabata mix up workout is full of chest, glutes, back and cardio to give you a nice sculpted body.

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Part 1: 3 minute Amprap

ONE: 10 push ups – 10 Superman – 10 Squats – high knee run/kickback use cone set 1

200 M run between AMRAPS

TWO: 10 GB Chest Fly – 10 lunges  – zig zag to sprint/run use cone set 2

200 M run between AMRAPS

THREE: 10 Step Ups with weight R – 10 Step Ups with weight R – shuttle run use cone set 3

200 M run between AMRAPS

Part 2: TABATA: Simple Jumprope – Sprinter Start R – Double unders or high knee skip – Sprinter Start L

Part 3 : 6 minute AMRAP:

5 Side Plank Row Extension R – 5 Side Plank Row Extension L

10 Tapping Push Ups

10 Get Ups

10 Bent Rows

100 M Sprint out and jog back

Part 4: TABATA Squat pulses – Glute Bridge Pulses – XTTSU – Mountain Climber

Part 5: 5 minute AMRAP

10 Stiff Leg DL

10 Sumo Hi Pull

10 Hay Bailers 5 R/ 5L

10 Wo/Man Maker Push Ups

100 M Sprint out and jog back