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