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