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