Movements: Squat/Bend/Push/Pull/Core

Equipment Needed: Mini Band, Set of Dumbbells or Kettlebells/Resistant Band

-Banded Ankles Lateral Walk: 20 reps. HR 50-60%

-A skip and B skips: 20 reps. on each side. HR 65-75%

-Alt Rev. Lunges: 10 reps each side. HR 60-75%

-Butt Kicks: 10 reps each leg. HR 65-75%

-Alt Toe Kicks: 10 reps each side. HR 60-70%

-Ice Skaters: 10 reps each side. HR 65-75%

-High Knees: 10 reps each leg. HR 70-80%

-Static Sprints (hold Sprint for :30 sec) HR 80-90%

-Do all exercises 4-5 sets for 10 reps per exercise. SUPERSETS

(SUPERSET 1) 4-5 sets.

-Lateral Bound 10 reps. HR 70-80%

-Explosive Squat Press: 10 reps. HR 75-85%

REST 1-2 minutes. HR 50-60%

(SUPERSET 2) 4-5 sets.

-Kettlebell/Dumbbell Swing or Hip Bridge: 10 reps. HR 70-80%

-Squat Jumps: 10 reps. HR 80-90%

-Rep count. (20/15/10/5). Do all exercises 20 reps. Rest 1:00. Do all exercises 15 reps. Rest 1:00. Do all exercises 10 reps. Rest 1:00. Do all exercises 10 reps. Understand?

-Push Up to Leg Kick: 20 reps. HR 75-85%

-Speed Jacks: 20 reps. HR 80-90%

-Double Dumbbell Bent Over Row: 20 reps. HR 75-85%

-Bicycle Crunches: 20 reps. HR 75-85%

-Ass to Grass Squat: 20 reps. HR 80-90%

-Russian Twist: 20 reps. HR 75-85%

-Push Up to Leg Kick: 15 reps. HR 75-85%

-Speed Jacks: 15 reps. HR 80-90%

-Double Dumbbell Bent Over Row: 15 reps. HR 75-85%

-Bicycle Crunches: 15 reps. HR 75-85%

-Ass to Grass Squat: 15 reps. HR 80-90%

-Russian Twist: 15 reps. HR 75-85%

-Push Up to Leg Kick: 10 reps. HR 75-85%

-Speed Jacks: 10 reps. HR 80-90%

-Double Dumbbell Bent Over Row: 10 reps. HR 75-85%

-Bicycle Crunches: 10 reps. HR 75-85%

-Ass to Grass Squat: 10 reps. HR 80-90%

-Russian Twist: 10 reps. HR 75-85%

-Push Up to Leg Kick: 5 reps. HR 75-85%

-Speed Jacks: 5 reps. HR 80-90%

-Double Dumbbell Bent Over Row: 5 reps. HR 75-85%

-Bicycle Crunches: 5 reps. HR 75-85%

-Ass to Grass Squat: 5 reps. HR 80-90%

-Russian Twist: 5 reps. HR 75-85%0 reps. HR 80-90%

-Standing Quad Stretch (R/L): 10 second hold.

-Wide Stance Hamstring Stretch: 10 second hold.

-Right and Left Groin Stretch: 10 second hold each side.

-Squatted Butterfly Stretch: 10 second hold.

-Arm Across the Body (R/L): 10 second hold each side.

-Open Chest Stretch with Neck Roll: 10 second hold.

-Big Bow: 2 second hold.

GREAT JOB