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