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