5 Burpees 15 crunches 30 seconds squat shuffle 10 each bicycle 10 Jump Lunges 16 reciprocal rows 12 squats 16 reciprocal bicep curl 4 around the world lunges 12 precision curls 16 reciprocal high pull 10 dumbbell swing 15 bent over row 30 second front raise hold 10 leg drops 15 high pull 12 each lateral toe taps 15 triceps kickback 10 each fire hydrant 10 Jump Squats 8 each unilateral suitcase squat 12 standing chest fly 30 second Plank 20 pulse squat 12 front lunges 16 reciprocal overhead press 10 Broad Jumps 30 seconds split squat hold each 15 chest press 10 triceps overhead press 15 each pogo hop 10 lat pullover 20 Skater Hops 20 mountain climbers 12 reverse grip rows 12 reverse lunges 20 bicep pulse 10 each hip dips 12 Plie squat 12 wide grip rows 10 narrow stance squat 1 min squat hold 1 minute plank 12 lateral lunges 10 each clam shells 10 Svend Press 10 push press 10 plank to stand 12 triceps kickback pulse 20 calf raises 5 each pistol squat 8 each crossbody curl 15 French door 10 good mornings 12 back extensions 15 lateral raise pulse 10 deadlifts 15 hammer curl 10 dead bugs 12 curtsy lunges 10 lateral raises 10 zottman curl 12 Arnold press 8 each woodchop 10 pushups 10 front raises 12 reverse fly 20 squat pulse 10 each concentration curl 20 Jumping Jacks 10 ground to overhead reach 5 Burpees 15 crunches 30 seconds squat shuffle 10 each bicycle 10 Jump Lunges 16 reciprocal rows 12 squats 16 reciprocal bicep curl 4 around the world lunges 12 precision curls 16 reciprocal high pull 10 dumbbell swing 15 bent over row 30 second front raise hold 10 leg drops 15 high pull 12 each lateral toe taps 15 triceps kickback 10 each fire hydrant 10 Jump Squats 8 each unilateral suitcase squat 12 standing chest fly 30 second Plank 20 pulse squat 12 front lunges 16 reciprocal overhead press 10 Broad Jumps 30 seconds split squat hold each 15 chest press 10 triceps overhead press 15 each pogo hop 10 lat pullover 20 Skater Hops 20 mountain climbers 12 reverse grip rows 12 reverse lunges 20 bicep pulse 10 each hip dips 12 Plie squat 12 wide grip rows 10 narrow stance squat 1 min squat hold 1 minute plank 12 lateral lunges 10 each clam shells 10 Svend Press 10 push press 10 plank to stand 12 triceps kickback pulse 20 calf raises 5 each pistol squat 8 each crossbody curl 15 French door 10 good mornings 12 back extensions 15 lateral raise pulse 10 deadlifts 15 hammer curl 10 dead bugs 12 curtsy lunges 10 lateral raises 10 zottman curl 12 Arnold press 8 each woodchop 10 pushups 10 front raises 12 reverse fly 20 squat pulse 10 each concentration curl 20 Jumping Jacks 10 ground to overhead reach
(Print)
5 Burpees
15 crunches
30 seconds squat shuffle
10 each bicycle
10 Jump Lunges
16 reciprocal rows
12 squats
16 reciprocal bicep curl
4 around the world lunges
12 precision curls
16 reciprocal high pull
10 dumbbell swing
15 bent over row
30 second front raise hold
10 leg drops
15 high pull
12 each lateral toe taps
15 triceps kickback
10 each fire hydrant
10 Jump Squats
8 each unilateral suitcase squat
12 standing chest fly
30 second Plank
20 pulse squat
12 front lunges
16 reciprocal overhead press
10 Broad Jumps
30 seconds split squat hold each
15 chest press
10 triceps overhead press
15 each pogo hop
10 lat pullover
20 Skater Hops
20 mountain climbers
12 reverse grip rows
12 reverse lunges
20 bicep pulse
10 each hip dips
12 Plie squat
12 wide grip rows
10 narrow stance squat
1 min squat hold
1 minute plank
12 lateral lunges
10 each clam shells
10 Svend Press
10 push press
10 plank to stand
12 triceps kickback pulse
20 calf raises
5 each pistol squat
8 each crossbody curl
15 French door
10 good mornings
12 back extensions
15 lateral raise pulse
10 deadlifts
15 hammer curl
10 dead bugs
12 curtsy lunges
10 lateral raises
10 zottman curl
12 Arnold press
8 each woodchop
10 pushups
10 front raises
12 reverse fly
20 squat pulse
10 each concentration curl
20 Jumping Jacks
10 ground to overhead reach
