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