Shoulder Rotations-15 reps
Inch worm with hip opener-5 reps
4 rounds of:
Downward Dog push ups-10 reps
Russian Twists-20 reps
Camel Dance-10 reps a side
Alternating Super mans-20 reps (10 a side)
Then as many rounds as possible in 20 minutes of:
20 burpees
20 hollow rocks
20 Tuck jumps
Cool Down Stretches
Foam Roll
Inch worms with Hip opener 5 reps
Glute activation-10 steps each way
4-5 rounds of:
Inch worms with push up-15 reps
Jack knifes -20 reps a side
Bottom half squats-20 reps
Dips-15 reps
Side plank crunches-20 reps a side
Lateral lunges-15 a side
2 minutes of skipping or jumping jacks
Cool down stretches
A day for R & R
5 rounds of:
31 calorie Airdyne or 31 hill climbers a side
31 goblet squat
31 box jump or squat jump
31 leg raise
31 toe touch
31 calorie run
Stretch then enjoy some candy :-)
Inch worms-10 reps
Hip opener-5 reps
5 rounds of:
Russian Twists 20 reps each side
Alternating Leg raises 20 reps
Side Plank Crunches right side 20 reps
Toe Touches 20 reps
Side Plank Crunches Left 20 reps
Frog Burpee 20 reps
2 minutes of cardio of choice-Run, Row, Bike or Skip
Shoulder rotations-15 rotations
hip opener-5 reps
4 Rounds of:
Assisted Hand stand Push up-12 reps
Hill climbers-30 each leg
1 minute of Skipping (doubles or Singles)
4 rounds of:
Blast off Push Ups-12
Bucks-30
reverse Burpee-10
4 rounds of:
Downward Dog Push up-12 reps
Box Jumps or Squat Jumps-30
1 minute of Jumping Jacks
Cool Down stretches
Hop opener-5 reps
Glute activation-10 each direction
4-5 rounds of:
Pistols- 15 reps each leg
Step ups-15 reps each leg
Lateral lunges-15 reps each leg
Single leg Deadlift-15 reps each leg
Jumping Split squats-15 reps each leg
30 Power jacks or 2 minute hill run @ 3%
Cool down stretch
Shoulder Rotations-15 rotations
Hip opener-5 reps
Couplet #1
21-18-15-12-9-6 TRX row or Superman
6-9-12-15-18-21 Exercise Ball Pikes
3 Minutes of cardio -Skipping, running, rowing or bike
Couplet #2
21-18-15-12-9-6 Lunges a leg
6-9-12-15-18-21 tuck jumps
3 Minutes of cardio -Skipping, running, rowing or bike
Combo #3
21-18-15-12-9-6 Dip
6-9-12-15-18-21 North-South Burpee
Cool Down Stretches
Hip Opener-5 reps
Glute Activation-10 reps each way
250 Double Under or 500 skips. Every time you break the set you have to do 10 Burpee Tuck Jumps.
Advanced People do 20 Burpee tuck Jumps.
200 squats. Every time you break the set you have to do 10 Burpees.
Advanced people do 20 Burpees.
150 Push ups. Every time you break the set you have to do 10 Frog Burpees.
Advanced people do 20 Frog Burpees.
100 jack Knife. Every time you break the set do 10 reverse Burpee.
Advanced people do 20 reverse Burpee.
Cool Down Stretch
Shoulder Rotations.
Hip Opener-5 reps
Glute activation-10 each way
1 round of:
50-Bicycle crunches
5- Burpee Tuck Jump
40-Split Squats (20 a side)
5- Burpee Tuck Jump
30-Power Jacks
5-Burpee Tuck Jump
20-Inverted Push Up
5-Burpee Tuck Jump
10-Inch worm Push Ups
5- Burpee Tuck Jump
20-Single leg Deadlift Hop (20 a side)
5 Burpee Tuck Jump
30-Blast off Push ups
5 Burpee Tuck Jump
40-Step Ups
5 Burpee Tuck Jump
50-Hill Climbers
Cool Down Stretches
Shoulder rotations-15 reps
Hip opener-5 reps
5 rounds of:
1 minute of squats
1 minute of rest or 1 minute of cardio or 10 burpee (see notes)
1 minute of alternating leg raises
1 minute of rest or 1 minute of cardio or 10 burpee
1 minute of super man push ups
1 minute of rest or 1 minute of cardio or 10 burpee
1 minute of super mans or TRX Row
1 minute of rest or 1 minute of cardio or 10 burpee
1 minute of Double under or skips or run
1 minute of rest or 1 minute or cardio or 10 burpee
Note- You can alternate the 1 minute of cardio and 10 burpee.
For example…My first round would be:
1 minute of squats
10 burpee
1 minute of alternating leg raise
1 minute of cardio (Airdyne)
1 minute superman push ups
10 burpee
1 minute TRX row
1 minute of cardio (run)
1 minute od double unders
10 burpee
Cool Down Stretches
Shoulder rotations-15 reps
Inch worms-10 reps
4-5 rounds of:
Alternating Super mans-10 a side
Side Crunches-20 a side
Assisted Handstand Push ups-10 reps (See notes)
Superman hold-1 reps as long as possible
Box Push Up-10 reps
Hand release Burpee-20
2 minute Run or Bike (if you don’t have either jog on the spot)
Foam roll
Note-If you can’t do assisted handstand push ups you can try it with straight legs or you can try the same position off the ground so you’re moving less weight.
Shoulder Rotations-15 reps
Hip Opener-5 reps
4-5 rounds of:
Downward Dog Push Up-10 reps
1 minute of Skipping or Hill Climbers
Camel Dance-10 reps each Side
1 minute of Power Jacks
Dips-10 reps
1 minute of Toe Touches
Cross Over Push Ups-10 reps (5 a side)
1 minute of Burpees
Hip Plank Shoulder touches-10 reps each Arm
1 minute of rest
Shoulder rotations-15 reps
Cool Down Stretches
3 minutes of skipping (Jog on the spot if you do not have a rope)
Hip Opener-5 reps
4 Rounds of:
30 Squat Jumps
20 North-South Burpee
Then-
3 minutes of Skipping (jog on the spot if you don’t have a rope)
Then 4 rounds of:
30 Jumping Lunges
20 Blast Off Push Ups
Then 3 minutes of Skipping (jog on the spot if you do not have a rope)
Then 4 rounds of:
30 Speed Skaters
20 Bicycle crunches
Then 3 minutes of Skipping (jog on the spot if you do not have a rope.
Cool Down Stretches
Shoulder rotations-15 reps
Hip opener-5 reps
3-4 rounds of
1 minute of work followed by 15 seconds of rest:
High Knees
Squat Jump twist
High Plank Shoulder touch
Side Plank Crunch Left
Side Plank Crunch Right
Reverse Superman
Bear Crawl Kick
Downward dog Push up
Burpee
Cool Down Stretch
Hip opener-5 reps
Shoulder rotations-15 reps
4-5 rounds of:
10 camel dance a side
20 High Plank toe touches
30 Jack knife
40 Single leg hops (20 each leg)
50 Squat Jumps
Optional-throw in 2 minutes of cardio at the end of each round. I would do a .25 mile run as fast as possible.
Cool down Stretches
Shoulder rotations-15 reps
Hip opener-5 reps
4-5 rounds of:
50 Power jacks
40 mountain climbers ( 20 each side)
30 Surrender Squats (15 each side)
20 Phoenix Push-Up ( modify to your knees if you need to)
10 Hand release Burpee
Cool Down Stretch
Hip opener-5 reps
Shoulder rotations-15 reps
4-5 rounds of:
Reverse Lunge Front kick 15 reps each leg
jumping lunge 15 reps each leg
Squats 30 reps
Squat Jump Twist 30 reps
Single leg deadlift hop 15 each leg
Speed skaters 30
Frog Burpee 15 reps
Cool Down stretch
Shoulder rotations-15 reps
Hip opener-5 reps
21-18-15-12-9-6-3
Inverted push-up or reg push-up
Side jack knife
Reverse superman
Squat jump
Mountain climber
Burpee tuck jump
Round 1 is 21 reps of each exercise. Round 2 is 18 reps of each exercise. Repeat all the way down to 3 reps of each exercise.
NOTE- for extra burn do 3 minutes of cardio of choice at the end of each round. I did a 3 minute descending run 6%-4%-2% incline.
Don’t forget to stretch
Inch worms with Hip opener-5 reps each side
Glute activation 10 lateral steps each side
45 seconds of each exercise followed by 15 seconds of rest.
try to complete 3-4 rounds
Air squats
leg raises
push ups
Narrow to wide Squat jumps
side plank right
Side plank left
Bucks
jog on the spot with high knees
