Movements: Squat/Pull/Bend/Core

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

-Knee Hugs: 10 reps. each leg Heart Rate (HR) 50-65%

-Bicycle crunches: 50 reps. HR 60-70%

-Opposite Arm/Opposite Leg, hamstring stretch: 15 on each leg. HR 60-70%

-Squat with a double jump: 20 reps. HR 70-85%

-Dumbbell arm circles: 10 forward, 10 backward on each arm. HR 60-70%

-Dumbbell punches: 30 each arm. HR 70-80%

-Dumbbell jack presses: 30 reps. HR 75-85%

-Dumbbell speed bag: 15 reps forward, 15 reps backward. HR 70-80%

-Burpees: 15 reps. HR 80-90%

-Reverse Burpees: 15 reps. HR 80-90%

-Side shuffle touch (3 to the right/3 to the left): 1:00. HR should reach 90-95%!

-Corrective Squat (with broom stick): 10 PERFECTED SQUATS.

-Explosive Squats with a bounce at the bottom of the rep: 20 reps. HR 85-95%

-Reverse Burpees: 10 reps.

-Banded Knees Squat Jumps (In and Out at the bottom: 20 reps. HR 75-85%

-Banded Knees Side Plank top leg up and down: 25 reps each side. HR 75-85%

-Side shuffle touch (3 to the right/3 to the left): 1:00. HR should reach 90-95%!

REST 1-2 minutes.

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

-Kettlebell Goblet Split Squats: 10 reps on each leg. HR 75-85%.

-One Arm/One RDL with a Row: 10 reps on each leg/arm. HR 75-85%

Heart Rate (80-90%)

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

-A) Bicycle crunches (fast).

-B) Lateral Jump Squats.

-C) High Knees on each Leg.

-D) Front to Back Jump Squats.

-E) Reverse light dumbbell flys.

-F) Ab crunches.

-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