Side plank for 30 seconds each side Speed Rows x15 each side 16 plank jacks or a 25 second plank hold 10 Star Jumps 20 2- leg Hip Thighs 5 burpees or squat thrusts 7 Alternating Reverse lunges each side 4 squat thrust wall sit for 40 seconds adductor Mobes for 30 seconds each side 6 split squats each side 6 Walk outs 12 Mountain climbers each side Free! 1 -Leg Hip Thighs 15 each side 17 calf raise 9 Dynamic Planks 15 Goose Steps each side 10 Get Back Ups 12 Lateral Lunge (6 each side) Open Book 10 each side 20 Knee Grab Abs 45 seconds high knees or marching 5 squats with a 5 second hold at the bottom 10 sumo deadlifts Side plank for 30 seconds each side Speed Rows x15 each side 16 plank jacks or a 25 second plank hold 10 Star Jumps 20 2- leg Hip Thighs 5 burpees or squat thrusts 7 Alternating Reverse lunges each side 4 squat thrust wall sit for 40 seconds adductor Mobes for 30 seconds each side 6 split squats each side 6 Walk outs 12 Mountain climbers each side Free! 1 -Leg Hip Thighs 15 each side 17 calf raise 9 Dynamic Planks 15 Goose Steps each side 10 Get Back Ups 12 Lateral Lunge (6 each side) Open Book 10 each side 20 Knee Grab Abs 45 seconds high knees or marching 5 squats with a 5 second hold at the bottom 10 sumo deadlifts
(Print)
Side plank for 30 seconds each side
Speed Rows x15 each side
16 plank jacks or a 25 second plank hold
10 Star Jumps
20 2-leg Hip Thighs
5 burpees or squat thrusts
7 Alternating Reverse lunges each side
4 squat thrust
wall sit for 40 seconds
adductor Mobes for 30 seconds each side
6 split squats each side
6 Walk outs
12 Mountain climbers each side
Free!
1 -Leg Hip Thighs
15 each side
17 calf raise
9 Dynamic Planks
15 Goose Steps each side
10 Get Back Ups
12 Lateral Lunge (6 each side)
Open Book 10 each side
20 Knee Grab Abs
45 seconds high knees or marching
5 squats
with a 5 second hold at the bottom
10 sumo deadlifts
