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Round 1 15 ea way In in out Jumps (mini band 3 inch above knees) 15 V-ups 15 ea leg Reverse Lunges (weighted) Round 2 15 Tuck Jumps 15 ea way Superman Planks 15-20 ea leg Single Leg Bridge ups (5 pulses at the top) Round 3 15 Sumo Squats (weighted) 10-15 ea side Windshield …
Round 1 20 Weighted Squats (weights on shoulders or hands) 15-20 side Russian Twist (legs up) Pistol Squat (as many as you can) Round 2 50 ea leg Donkey Kicks 12-15 ea side Side Plank Crunches (modified side plank is ok) 30 Jump Squats Round 3 15 ea leg Curtsy Lunges (weighted) 30 seconds Mountain …
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 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 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 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 …
Round 1 20 Weighted Sumo Squat 20 Ab Roll Ups 15 each leg Jump Lunges Round 2 15 each leg Reverse Lunge with Kick 15 each way Windshield Wipers (obliques) 15 each leg Side Lunge with Kick (option to use a weight) Round 3 15 each leg Weighted Single Leg Deadlift 20 each side Cross …
*Band is always 3 inches above knees. Round 1 1 minute Banded Walks 1 minute Plank with straight leg kickbacks 15 each leg Banded Curtsy Lunges Round 2 15 ea leg Banded Lunge Lift (lunge into standing with a kickback) 30-45 seconds Banded Scissor Kicks 45 seconds Squat to Side Kick Round 3 25 Banded …
Round 1 20 Weighted Squats 15 Bear Crawls 45 seconds Weighted Step ups (curb, stairs, plyo box, bench, etc) or 10 ea leg jump lunges Round 2 15 each leg Single-Arm Overhead Lunges 20 Reverse Sit-ups Jump Lunges Round 3 10-15 Weighted Burpees (jump up holding weights, push-up option) 15-20 Leg Lowers (lower back glued …
Round 1 30-45 second Sumo Jump Squats 10-15 Straight-leg Jackknife & Toe Tap 45 seconds Side to Side Walks with mini band (2 steps each way, stay low) Round 2 10-15 Box Jumps (curb, stairs, plyo box, bench, etc) or do 30 Jump Squats 20-20 Sit-ups on exercise ball or ground 12-15 ea leg Reverse …
