Jonicus

Time to bring back an old favorite! Learned this one a while ago from an article about the TV show Sparticus. Of course, I did not find that workout to be challenging enough so I have made some updates of my own. This is a fat shredding and muscle building workout. I promise you that if you give this workout your all and fight through the pain for 45 minutes, you will emerge a victorious warrior. And that rules.

** Perform each exercise for 1 minute. Rest 15 seconds before moving onto the next exercise. Repeat the group of 10 exercises 3 times. Rest for 2 minutes before starting again. For the exercises requiring weight, choose a weight that you can do approximately 12 - 15 reps with. **

1. Goblet squats
2. Bent over row to dead lift
3. Billy kicks (substitute mountain climbers from side to side)
4. Curl to shoulder press
5. Plank to push-up
6. Jump Rope
7. Burpee
8. Overhead tricep extension
9. Iron cross (dumbbell raises in the front with underhand grip)
10. Shoulder swings (switch arms half way through the minute)

Have Fun!