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