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