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