Movements: Lunge/Twist/Push/Core

Equipment Needed: Mini Band, Set of Dumbbells or Kettlebell.

-Jumping Jacks: 50 reps.

-Lunge/Squat/Lunge: right to left, 20 total squats.

-Opposite Arm/Opposite Leg, hamstring stretch: 15 on each leg.

-Lunge to Toe taps: 15 on each leg.

-Lateral Jumps: 30 total reps.

-Front to Back Jumps: 30 total reps.

-Square Hops Clockwise: 15 reps.

-Square Hops Counterclockwise: 15 reps.

-Inch Worms with a Push up: 10 reps.

-Seal Jacks: 50 reps.

-Banded Quadriceps Lunge Step backs: 20 reps on each leg.

-Mountain Climbers: 60 reps.

-Reverse Burpees: 10 reps.

-Lunge Complex Forward: 10 hops to the right, 10 hops to the left.

-Bicycles: 60 reps.

-Reverse Burpees: 10 reps.

REST 1-2 minutes.

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

-Kettlebell Goblet Squats: 10 reps.

-.Tabletop Push Ups (normal, hand clap, or hand and feet clap)

-Rep count. (20/15/10/10). 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?

-A) Push Ups (fast).

-B) Jumping Lunges.

-C) High Knees on each Leg.

-D) Kettlebell Shoulder Press.

-E) Ab Flutters.

-F) Ab Scissors.

30 minutes of steady state cardio. HR 70-75%.

-Standing Quad Stretch (R/L)

-Wide Stance Hamstring

Stretch

-Right and Left Groin Stretch

-Squatted Butterfly Stretch

-Arm Across the Body (R/L)

-Open Chest Stretch with Neck Roll

-Big Bow

GREAT JOB