Today for our Double Blue Project's Sky Blue Tuesday, we have a workout that will get your heart rate up & burn some calories!

Follow along with former Sheridan Bruins Women's Volleyball player Tamia Cooper-Evelyn leads you through a body blast workout!

Warm Up

• Jumping Rope x 30 seconds
•  Squats x 20 reps
• Forward Lunges x 8 each leg
• Backward Lunges x 8 each leg
• Cat / Camel x 30 seconds
• T-spine Rotation x 8 each side

Block 1 x 3 Rounds

• Bodyweight Squat x 20 reps 
• Goblet Squat x 10 reps
• Bodyweight Bent Over Fly x 20 reps 
• Dumbbell Bent Over Fly x 10 reps
• Plank x 30 seconds
• Plank from Knees x 30 seconds

**Complete all of these exercises for a total of 3 times

Block 2 x 3 Rounds

• Good Mornings x 20 reps
• RDLS x 10 reps
• Bodyweight Shoulder Press x 20 reps
• Dumbbell Shoulder Press x 10 reps
• Bicycle x 20 reps

**Complete all of these exercises for a total of 3 times

Block 3 x 3 Rounds

• Weighted Glutebridge x 10 reps
• Dumbbell Alternate Reverse Lunge x 10 each leg 
• Push Ups x AMRAP (As Many Reps As Possible)
  • *Option from the knees

**Complete all of these exercises for a total of 3 times

Cool Down

• Chest Stretch x 20 second hold 
• Cross Body Stretch x 20 second each
• Quad Stretch x 20 seconds each 
• Hamstring Stretch x 20 seconds each side

Great Workout Bruins, you crushed it!