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