45 seconds high knees or marching 4 squat thrust 5 squats with a 5 second hold at the bottom 5 Get Ups 5 burpees or squat thrust 45 calf bounces 10 sumo deadlifts 1 -Leg Hip Thighs 15 each side 7 Alternating Reverse lunges each side 30 second plank hold or plank jacks 12 Lateral Lunge (6 each side) Speed Rows x15 each side adductor Mobes for 30 seconds each side 9 Dynamic Planks Open Book 10 each side 6 split squats each side wall sit for 40 seconds Free! 31 clap jacks 11 Star Jumps 4 Walk outs Side plank for 30 seconds each side 20 2- leg Hip Thighs 12 Mountain climbers each side 20 Knee Grab Abs 45 seconds high knees or marching 4 squat thrust 5 squats with a 5 second hold at the bottom 5 Get Ups 5 burpees or squat thrust 45 calf bounces 10 sumo deadlifts 1 -Leg Hip Thighs 15 each side 7 Alternating Reverse lunges each side 30 second plank hold or plank jacks 12 Lateral Lunge (6 each side) Speed Rows x15 each side adductor Mobes for 30 seconds each side 9 Dynamic Planks Open Book 10 each side 6 split squats each side wall sit for 40 seconds Free! 31 clap jacks 11 Star Jumps 4 Walk outs Side plank for 30 seconds each side 20 2- leg Hip Thighs 12 Mountain climbers each side 20 Knee Grab Abs
(Print)
45 seconds high knees or marching
4 squat thrust
5 squats
with a 5 second hold at the bottom
5 Get Ups
5 burpees or squat thrust
45 calf bounces
10 sumo deadlifts
1 -Leg Hip Thighs
15 each side
7 Alternating Reverse lunges each side
30 second plank hold or plank jacks
12 Lateral Lunge (6 each side)
Speed Rows x15 each side
adductor Mobes for 30 seconds each side
9 Dynamic Planks
Open Book 10 each side
6 split squats each side
wall sit for 40 seconds
Free!
31 clap jacks
11 Star Jumps
4 Walk outs
Side plank for 30 seconds each side
20 2-leg Hip Thighs
12 Mountain climbers each side
20 Knee Grab Abs
