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Exercises

Set 1: 1 round
Jumping Jacks
Effort: Moderate
Jumping Jacks
30 seconds
High Knees
Effort: Moderate
High Knees
30 seconds
Jumping Jacks
Effort: Moderate
Jumping Jacks
30 seconds
High Knees
Effort: Moderate
High Knees
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Burpees
Effort: Moderate
Burpees
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Burpees
Effort: Moderate
Burpees
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Mountain Climbers
Effort: Moderate
Mountain Climbers
30 seconds
Elbow Plank
Elbow Plank
30 seconds
Push-Ups
Push-Ups
Reps until failure
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconds
Right Side Plank Dips
Right Side Plank Dips
Reps until failure
Reverse Crunches
Reverse Crunches
Reps until failure
Left Oblique Crunches
Left Oblique Crunches
Reps until failure
Basketball Shots
Basketball Shots
Reps until failure
Plank Bird Dog
Plank Bird Dog
Reps until failure
Full Plank with Leg Lifts
Full Plank with Leg Lifts
Reps until failure
Right Oblique Crunches
Right Oblique Crunches
Reps until failure
Plank with Shoulder Taps
Plank with Shoulder Taps
Reps until failure
Cross Knees to Elbows
Effort: Moderate
Cross Knees to Elbows
Reps until failure
Bent Knee Twists
Bent Knee Twists
Reps until failure
Squat Thrusts
Squat Thrusts
Reps until failure
Jog on the Spot
Effort: Moderate
Jog on the Spot
30 seconds
Squat Pulses
Squat Pulses
Reps until failure
Bottom to Bottom Squats
Bottom to Bottom Squats
Reps until failure
Lunges with Knee Lifts
Lunges with Knee Lifts
Reps until failure
Side Shuffles
Effort: Moderate
Side Shuffles
30 seconds
Flutter Kicks
Flutter Kicks
Reps until failure
Dolphin Push-Ups
Dolphin Push-Ups
Reps until failure
Reverse Lunges
Reverse Lunges
Reps until failure
Lateral Hops to Stabilization
Lateral Hops to Stabilization
Reps until failure
Max Rep Push-Ups
Effort: Moderate
Max Rep Push-Ups
30 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Left Oblique V-Ups
Left Oblique V-Ups
Reps until failure
Right Oblique V-Ups
Right Oblique V-Ups
Reps until failure
Over Over Unders
Over Over Unders
Reps until failure
Pogo Hops
Pogo Hops
Reps until failure
Modified Chaturanga
Modified Chaturanga
30 seconds
The Heisman Shuffle
Effort: Moderate
The Heisman Shuffle
30 seconds
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
Reps until failure
Down Unders
Down Unders
Reps until failure
Snowboard Hops
Snowboard Hops
Reps until failure
Tricep Push-Ups
Tricep Push-Ups
Reps until failure
Rotating Toe Touches
Rotating Toe Touches
Reps until failure
Scissor Kicks
Scissor Kicks
Reps until failure
Left Half Side Plank
Left Half Side Plank
30 seconds
Right Half Side Plank
Right Half Side Plank
30 seconds
Pull-Ups
Pull-Ups
Reps until failure
Right Leg Squats
Right Leg Squats
Reps until failure
5 Way Push-Ups
5 Way Push-Ups
Reps until failure
Plank Lateral Walk
Plank Lateral Walk
30 seconds
Left Leg Squats
Left Leg Squats
Reps until failure
Recovery
Recovery
30 seconds
Squat Front Kicks
Squat Front Kicks
Reps until failure
Plie Squats with Tip Toes
Plie Squats with Tip Toes
Reps until failure
Right Elbow to Opposite Knee Side Plank
Right Elbow to Opposite Knee Side Plank
Reps until failure
Plow Pose
Plow Pose
30 seconds
Ankle Grabbers
Ankle Grabbers
Reps until failure
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
Reps until failure
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
Reps until failure
The Heisman
The Heisman
Reps until failure
1 2 Burpees
1 2 Burpees
Reps until failure
Glute Kickbacks
Glute Kickbacks
Reps until failure
Diamond Push-Ups
Diamond Push-Ups
Reps until failure
Mummy Kicks
Effort: Moderate
Mummy Kicks
30 seconds
Kneeling Push-Ups
Kneeling Push-Ups
Reps until failure
Forward Backward Hops
Forward Backward Hops
Reps until failure
Steady Walk
Effort: Moderate
Steady Walk
30 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
Reps until failure
Dips with Leg Extension
Dips with Leg Extension
Reps until failure
Push-Up Knee Tucks
Push-Up Knee Tucks
Reps until failure
Left Side Kicks
Left Side Kicks
Reps until failure
Right Side Kicks
Right Side Kicks
Reps until failure
Skips in Place
Effort: Moderate
Skips in Place
30 seconds
Staggered Arm Spiderman Push-Ups
Staggered Arm Spiderman Push-Ups
Reps until failure
Russian Twists with a Ball
Russian Twists with a Ball
Reps until failure
Cardio Warm Up
Effort: Moderate
Cardio Warm Up
30 seconds
Explosive Hamstring Sit-Up Rolls
Explosive Hamstring Sit-Up Rolls
Reps until failure
Left Lunge
Left Lunge
30 seconds
Right Lunge
Right Lunge
30 seconds
Clapping Push-Ups
Clapping Push-Ups
Reps until failure
Runners Lunges
Runners Lunges
Reps until failure
Left Leg Climbs
Left Leg Climbs
Reps until failure
Left Leg Front Kicks
Left Leg Front Kicks
Reps until failure
Right Leg Front Kicks
Right Leg Front Kicks
Reps until failure


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