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Round 1 Banded In and Out Jumps 30 Crunches (legs at 90 degrees) 25 each leg Banded Donkey Kicks (band 3 inches above knee) Round 2 45 seconds Band Walks (stay in low squat entire time and band 3 inches above knee) 15 each side Straight Leg Bicycles 45 seconds each side Clams (band 3 …
Round 1 25 Jump Squats 10-12 each side Plank X (reach back and tap alternating feet) 20 each leg Weighted Walking Lunges Round 2 15-20 Kettlebell Squat Thrusts (toes point working inner thighs) 10-15 Full Body V-ups 30-45 Seconds Superman with Ankle Kicks Round 3 6-12 ea way Jump Lunges 30-45 seconds ea way Side …
Round 1 30-45 seconds in and out jumps (band 3 inches above knees if you have one) 12-20 each side Curtsy Lunges (weighted) Side Lunge to Knee up with weight Round 2 1 minute Alternating Step Up with weights 10-15 each side Forearm Plank with leg side step 10-15 each side Single Leg Deadlift (weighted) …
Round 1 30-45 seconds Sumo Jump Squats 15-20 Reverse Sit-ups 20 Hip Thrusters (use large ball and heavy weight) Round 2 10-15 Box Jumps (jump squat modification) 15-20 Weighted Double Crunch 15-20 each side Reverse Lunge with a Kick (weight option) Round 3 45 seconds Ice Skaters 15-20 Butterfly Sit-ups 12-15 Side Lunges (weighted) Repeat …
Round 1 15-20 Kettlebell Squat Thrusts (can be done with dumbbell) 12-15 each side Forward Lunge with Side Twist 12-15 Curtsy Lunges (weighted) Round 2 45 second Frog Jumps 30-45 seconds Scissors 10-15 Deadlifts (heavy weight) Round 3 1 minute Jump Rope or Jumping Jacks 15-20 Side V-ups 20 Walking Lunges (heavy weight option) Repeat …
Round 1 20-25 Jump Squats 45 seconds Plank with alternating leg kickbacks 20 each leg Walking Lunges (weighted) Round 2 30 seconds Sumo Jump Squats 15-20 Toe Touches (weighted) 12-15 Single Leg Deadlifts Round 3 10-15 each leg Jump Lunges 12-15 each side Standing Weighted Obliques 25 each leg Donkey Kicks ((weight behind knee or …
Round 1 45 seconds High Knees 15-20 each side Plank Kickbacks 12-15 each leg Curtsy Lunges (medium to heavy weight) Round 2 1 Minute Walking Lunges (weight option) 12-15 each side Russian Twist (light to medium weight) 25 Calf Raises: toes: straight, in, out (heavy weights) Round 3 30-45 seconds 180 jumps 15 Tabletop Crunch …
Round 1 45 second Buttkickers 12 each side Deadbug 12-15 Side Lunges (medium to heavy weight) Round 2 12-15 Burpees 12-15 Weighted Side Obliques 15-20 Single-leg Bridge ups Round 3 20 Jump Squats 20 each leg Flutter Kicks 12-15 Hamstring Curls (large ball) Repeat 3x!
Round 1 10-15 Box Jumps (jump squat option) 15-20 Leg Lowers 12-15 each leg Split Lunges (weight option) Round 2 1 minute Jump Rope (or Jumping Jacks) 30-45 seconds each side Side Plank 12-15 each leg Single Leg Deadlift (medium weight) Round 3 12-15 Star Jumps 10-15 Knee Tucks (large ball) 12-15 Reverse Lunge with …
Round 1 45 second Speed Skaters 1 minute Plank 12-15 each side Reverse Lunge with a Kick Round 2 30 seconds 180 Jump Squats 15-20 each side Side Sit-ups 20 Bridge Ups (large ball) Round 3 1 minute Alternating Step Ups with Kickback (medium weight option) 12-15 V-up Sit-ups Sumo Squats
