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Description

Try to do all exercises worth weights and make them plyo - ie add a jump


Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
30 seconds
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds

Set 2: 1 round
Dumbbell Squat Jumps
Dumbbell Squat Jumps
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Dumbbell Left Split Jumps
Dumbbell Left Split Jumps
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Dumbbell Right Split Jumps
Dumbbell Right Split Jumps
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds

Set 3: 1 round
Dumbbell Squat Jumps
Dumbbell Squat Jumps
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Dumbbell Left Split Jumps
Dumbbell Left Split Jumps
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Dumbbell Right Split Jumps
Dumbbell Right Split Jumps
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds

Set 4: 1 round
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds

Set 5: 1 round
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds

Set 6: 1 round
Burpees on Step
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
4-Square Single Leg Hops
4-Square Single Leg Hops
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Hopping Ice Skaters
Hopping Ice Skaters
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Floor Hops
Floor Hops
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Lateral Lunge and Shoulder Raise
Lateral Lunge and Shoulder Raise
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Squat Hops with a Half Turn
Squat Hops with a Half Turn
1 minute

Set 7: 1 round
Burpees on Step
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
4-Square Single Leg Hops
4-Square Single Leg Hops
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Hopping Ice Skaters
Hopping Ice Skaters
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Lateral Lunge and Shoulder Raise
Lateral Lunge and Shoulder Raise
45 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Squat Hops with a Half Turn
Squat Hops with a Half Turn
1 minute

Set 8: 1 round
Chest Stretch
Chest Stretch
20 seconds
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds


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