OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Rough core workout with some arm and legs thrown in too. Focus on strength and flexibility.


Exercises

Set 1: 1 round
Jumping Jacks
Effort: Vigorous
Jumping Jacks
30 seconds
Butt Kickers
Effort: Vigorous
Butt Kickers
30 seconds
Effort: Vigorous
Footwork Shuffle
30 seconds
Jump for Joy
Effort: Vigorous
Jump for Joy
30 seconds
Straight Punches
Effort: Vigorous
Straight Punches
30 seconds
Squat Jumps
Effort: Vigorous
Squat Jumps
30 seconds
Front Kicks
Front Kicks
20 reps
Cross Kicks
Effort: Vigorous
Cross Kicks
20 reps
Right Side Kicks
Effort: Vigorous
Right Side Kicks
10 reps
Left Side Kicks
Effort: Vigorous
Left Side Kicks
10 reps
Effort: Vigorous
Outside Crescent Kick
20 reps
Effort: Vigorous
Inside Crescent Kick
20 reps
Jump Kicks
Jump Kicks
20 reps

Set 2: 1 round
"O" Balance
"O" Balance
30 seconds
Alternating Side Crunches
Alternating Side Crunches
20 reps
Alternating Side Planks
Alternating Side Planks
30 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
20 reps
Bicycle in Bridge
Bicycle in Bridge
45 seconds
Cross Knees to Elbows
Effort: Moderate
Cross Knees to Elbows
20 reps
Plank Bird Dog
Plank Bird Dog
20 reps
Crunch Punches
Effort: Vigorous
Crunch Punches
Reps until failure

Set 3: 1 round
Child's Pose
Child's Pose
30 seconds

Set 4: 1 round
Scissors in Bridge
Scissors in Bridge
30 seconds
Plank
Plank
40 seconds
Wall Sit
Wall Sit
30 seconds
5 Way Push-Ups
5 Way Push-Ups
20 reps
Bicycle in Bridge
Bicycle in Bridge
45 seconds
Cross Knees to Elbows
Effort: Moderate
Cross Knees to Elbows
20 reps
Plank Bird Dog
Plank Bird Dog
20 reps
Crunch Punches
Effort: Vigorous
Crunch Punches
Reps until failure

Set 5: 1 round
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Front Kick Stretch
1 minute
Round Kick Stretch
1 minute
Side Kick Stretch
1 minute
Right Split
Right Split
30 seconds
Left Split
Left Split
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds


Related Workouts

  • Dumbbell Muscle Blaster
    Dumbbell Muscle Blaster
    27 minutes, Moderate
  • Extended Strength
    Extended Strength
    26 minutes, Intense
  • Lose It!
    Lose It!
    30 minutes, Moderate
  • Hill Hike
    Hill Hike
    30 minutes, Casual
  • Shed & Sculpt
    Shed & Sculpt
    30 minutes, Casual
  • Spartan Supreme
    Spartan Supreme
    33 mins 30 secs, Intense