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