Movements: Squat/Lunge/Push/Pull/Bend/Twist/Single Leg/Core

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

-Jog in Place: :30 HR 65-75%

-Jumping Jacks: 20 reps. HR 65-75%

-Walking Lunges: 15 on each leg. HR 60-70%

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

-Mountain Climbers: 20 reps. HR 70-85%

-Explosive Skips: 10 each side. HR 70-80%

-Karaoke Running Drill: 2 laps. HR 70-80%

-10 High Knees-1 Push up: 10 reps. HR 80-90%

-10 Booty Kicks-1 Crunch: 10 reps. HR 80-90%

-Banded Lateral Walks: 20 steps each side. HR 60-70%

-Banded Step Backs: 20 reps on each leg. HR 60-70%

-Banded Lateral Walks: 20 steps each side. HR 60-70%

-Corrective Lunge (with broom stick): 10 PERFECTED LUNGES.

-Corrective Push Ups: 10 PERFECT PUSH UPS.

-Corrective Squats: 10 PERFECT SQUATS.

-Alternating Lateral Lunges: 15 reps. each leg. HR 70-80%

-Clapping Push Ups: 20 reps. HR 80-90%

-Kneeling Jumps to a Squat Jump: 15 reps. HR 80-90%

-Alternating Jumping Lunges: 15 reps each leg. HR 80-90%

-Bear Crawl Square followed by 5 push ups: 3 squares one direction, 3 squares the other direction. (30 total push ups). HR 70-80%.

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

-Plank Challenge: 1 Plank to failure. Record your time.

REST 1-2 minutes.

-Do all exercises 4-5 sets for 12 reps per exercise.

-Kettlebell Or Dumbbell Bent Over Rows. 12 reps. HR 75-85%.

-Dumbbell Single Leg Box Lunge(back leg is on the box): 12 reps on each leg.HR 75-85%.

-Dumbbell Kneeling Wood Chops: 12 reps on each side. HR 70-80%.

Heart Rate (80-90%)

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

-A) Bicycle crunches (fast).

-B) Push-ups (fast).

-C) Dumbbell Overhead Punches.

-D) Skater Jumps.

-E) Light Dumbbell Hammer Curls.

-F) Russian Twists.

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