Movements: Squat, Lunge, Single Leg, Core
Equipment Needed: Set of Dumbbells
-Jog in Place: :30 seconds to 1:00 minute.
-Body Squats: 10-30 reps.
-Body Squats With a Jump: 10-30 reps.
-Lateral Hops: 20-30 reps.
-Front to Back Hops: 20-30 reps.
-Square Hops: 10-20 reps one direction, 10-20 reps the other direction.
DYNAMIC CARDIO PORTION
-Skater Jumps: 10-30 reps.
-Skater Jumps with Weights: 10-30 reps.
-Skater Jumps with Weights and a Broad Jump: 10-30 reps.
-Lunge: 10-30 reps on each leg.
-Lunge Jumps: 10-30 reps on each leg.
-Lunge with a Kick: 10-20 reps on each leg.
-Lunge Jumps with a Kick: 10-20 reps on each leg.
VIDEO PORTION HAS REVIEW OF EACH MOVEMENT
-Plank Hold Challenge: Hold a plank for as long as you can. Please time yourself and document you time. We will refer to this number throughout the remainder of the program.
-Plank With a Shoulder Tap: 20-30 reps on each side.
-Crunches: 20-30 reps.
-Ab Crunch Rock(hold on last rep): 10-30 reps.
-TRY TO RUN THROUGH THIS ABDOMINAL WORKOUT 1-3 TIMES. (listen to your body).