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Exercises

Set 1: 2 rounds
Jumping Jacks
Effort: Moderate
Jumping Jacks
30 seconds
High Knees
Effort: Moderate
High Knees
30 seconds
Butt Kickers
Effort: Moderate
Butt Kickers
30 seconds

Set 2: 1 round
Transition
Transition
30 seconds

Set 3: 3 rounds
Jumping Lunges
Effort: Vigorous
Jumping Lunges
1 minute
Jump Rope
Effort: Moderate
Jump Rope
1 minute
Renegade Row with Push-up
Weights: Moderate
Renegade Row with Push-up
10 reps
Jump Rope
Effort: Moderate
Jump Rope
1 minute
Box Jumps
Effort: Vigorous
Box Jumps
1 minute
Jump Rope
Effort: Moderate
Jump Rope
1 minute
Dumbbell Push Press
Weights: Heavy
Dumbbell Push Press
10 reps
Jump Rope
Effort: Moderate
Jump Rope
1 minute
Weights: Light
Effort: Vigorous
Dumbbell Uppercuts
1 minute
Jump Rope
Effort: Moderate
Jump Rope
1 minute


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