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