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