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Round 1 15 Frog Jumps 15 Full Body Roll ups 25 ea side Side Leg Raises (mini band 3 inch above knee) Round 2 10-15 Jump Lunges 30 ea leg Scissors 25 Bridge ups (with mini band 3inch above knees- push against band) Round 3 30-45 seconds Sumo Jump Squats Plank (as long as you …
Round 1 15-20 Squat Thrust (toes out with kettlebell or weight) 10-12 each way Push-up to Side Plank 15 each leg Weighted Reverse Lunge with a Kick Round 2 12-15 Chest Press (ball or floor) 30-45 seconds Twisted Mountain Climbers 20 Plank Jumps (plank, jump feet in, plank, jump feet in) Round 3 25 Jump …
Round 1 45 seconds Spider Crawl 20 ea way Bicycles 15 One Arm Rows Round 2 12-15 Hammer Curls 12-15 Tricep Dips (optional legs straight and/or weight on lap) 45 second Mountain Climbers Round 3 12 In-n-Out Push Ups (narrow to wide) Knees Optional 12-15 Upright Rows 12-15 Squat to Shoulder Press Repeat 3x!
Round 1 15-20 Squat Thrust (toes out with kettlebell or weight) 10-12 ea way Push-up to Side Plank 15 ea leg Weighted Reverse Lunge with a Kick Round 2 12-15 Chest Press (ball or floor) 30-45 seconds Twisted Mountain Climbers 20 Plank Jumps (plank, jump feet in, plank, jump feet in) Round 3 25 Jump …
Round 20 in and out Jump Squats 12-15 Split Lunges (weighted) 45 seconds Superman Round 2 12-15 Weighted Curtsy Lunges 12-15 Knee Tuck Abs with exercise ball (plank if no ball) 12-15 (ea side) Squat with Side Kick Round 3 12-15 Deadlifts 20 Reverse Sit Ups with Leg Lowers 45 second each side Kickbacks with …
Round 1 12-15 Squat to Shoulder Press 20 ea way Bicycles 3 way Lunge (front, side, curtsy) Round 2 15 Burpees (all the way to the ground) 15 Reverse Sit Ups 12 ea way Reverse Lunge with Front Shoulder Raises Round 3 12 Squat Hammer Curl 45 second Plank Reaches (alternate arms) 15 Double Tricep …
Round 1 12-15 Chest Flys on ball or ground 20 Reverse Sit-up with Leg Lowers 12-15 Bent Over Wide Rows Round 2 1 minute Jumping Jacks or Jump Squats 12-15 each side Elbow to Knee Taps (from plank) 7-7-7 Bicep Curls (7 full range, 7 halfway, 7 full range) Round 3 12-15 Double Tricep Kickbacks …
Round 1 15 Burpees 15-20 Weighted Tuck Sit Ups 20 each leg Single Leg Bridge Ups Round 2 (Band is always 3 inches above knees) 1 minute each leg Banded Fire Hydrants 1 minute each leg Banded Donkey Kicks 1 minute each leg Banded Lying Side Leg Lifts Round 3 1 minute Wall Sit (optional …
Round 1 20 Squat to Double Side Shoulder Raises 20 Weighted Scissor Kicks (hold weight straight up in the air) 15 each side Weighted Curtsy Lunges Round 2 15 Deadlift into Upright Row 15 each side Standing Oblique Crunch (heavy weight) 12-15 Bicep Curls Round 3 20 ea leg Walking Lunges (weighted optional) 15 Push-ups …
Round 1 20 each leg Weighted Walking Lunges 12-15 each side Superman Planks 30-45 seconds 180 Jumps or Box/Step Jumps Round 2 20 each leg Low Lunge Leg Taps (hands on the ground, keep your back leg extended as you tap your back foot out to the 45 degree angle, then across the midline of …
