11 Star Jumps 5 Get Ups Cat Cow with breathing for 1 minute 45 calf bounces Free! 10 sumo deadlifts 6 split squats each side 20 2- leg Hip Thighs 4 squat thrust 12 Mountain climbers each side Open Book 10 each side 5 squats 20 Knee Grab Abs 5 burpees or squat thrust Side plank for 30 seconds each side 9 Dynamic Planks Speed Rows x15 each side 1 -Leg Hip Thighs 15 each side wall sit for 40 seconds 30 second plank hold or plank jacks 3 push ups 7 Alternating Reverse lunges each side 12 YWTL's 45 seconds high knees or marching 4 Walk outs 11 Star Jumps 5 Get Ups Cat Cow with breathing for 1 minute 45 calf bounces Free! 10 sumo deadlifts 6 split squats each side 20 2- leg Hip Thighs 4 squat thrust 12 Mountain climbers each side Open Book 10 each side 5 squats 20 Knee Grab Abs 5 burpees or squat thrust Side plank for 30 seconds each side 9 Dynamic Planks Speed Rows x15 each side 1 -Leg Hip Thighs 15 each side wall sit for 40 seconds 30 second plank hold or plank jacks 3 push ups 7 Alternating Reverse lunges each side 12 YWTL's 45 seconds high knees or marching 4 Walk outs
(Print)
11 Star Jumps
5 Get Ups
Cat Cow with breathing for 1 minute
45 calf bounces
Free!
10 sumo deadlifts
6 split squats each side
20 2-leg Hip Thighs
4 squat thrust
12 Mountain climbers each side
Open Book 10 each side
5 squats
20 Knee Grab Abs
5 burpees or squat thrust
Side plank for 30 seconds each side
9 Dynamic Planks
Speed Rows x15 each side
1 -Leg Hip Thighs
15 each side
wall sit for 40 seconds
30 second plank hold or plank jacks
3 push ups
7 Alternating Reverse lunges each side
12 YWTL's
45 seconds high knees or marching
4 Walk outs
