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