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Exercises

Set 1: 2 rounds
Jog on the Spot
Jog on the Spot
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Butt Kicks
30 seconds
High Knees
High Knees
30 seconds
1-2-3 Heisman
30 seconds
Mummy Kicks
30 seconds

Set 2: 1 round
Rest
30 seconds
Right Runner's Lunge
Right Runner's Lunge
15 seconds
Lunge Twist Right
15 seconds
Lunge Twist Left
15 seconds
Split Leg
15 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Runner's Lunge
Left Runner's Lunge
15 seconds
Lunge Twist Left
15 seconds
Lunge Twist Right
15 seconds
Split Leg
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Tricep Stretch Right
15 seconds
Tricep Stretch Left
15 seconds
Cross Ankle Hamstring Stretch Right
15 seconds
Cross Ankle Hamstring Stretch Left
15 seconds
Shoulder Stretch Back
10 seconds
Shoulder Stretch Over
15 seconds
Shoulder Stretch Front
15 seconds
Rest
30 seconds

Set 3: 1 round
Squat Jacks
Squat Jacks
30 seconds
Level 1 Drills
30 seconds
Forward Lunge With Bicep Curl
1 minute
Table Top Kicks
30 seconds
Weighted Russian Twists
45 seconds
Froggy Crunches
45 seconds
Rest
30 seconds

Set 4: 1 round
Squat Press
45 seconds
Suicide Drills
45 seconds
Lateral Raises
30 seconds
Jacks To Step
30 seconds
Side To Side Push Ups
30 seconds
Elbow In & Out Walking Plank Oblique
30 seconds
Rest Then Step Ups
30 seconds

Set 5: 1 round
Step Ups Right
30 seconds
Weighted Punches
30 seconds
Step Up Left
30 seconds
Tricep Kick Back
30 seconds
Ski Down
30 seconds
Front Raises
30 seconds
Rest Then Toe Taps
30 seconds

Set 6: 1 round
Toe Taps
30 seconds
1 Leg Dead Lift Right
30 seconds
Jump Rope
30 seconds
1 Leg Dead Lift Left
30 seconds
High Knees
30 seconds
Stagger Stance Push Ups
30 seconds
Rest Then Frog Jumps
30 seconds

Set 7: 1 round
Frog Jumps
30 seconds
Back Lunge Right With Hammer Curl
45 seconds
Power Knees Right
30 seconds
Back Lunge With Wide Grip Bicep Curl
45 seconds
Power Knees Left
30 seconds
Rest Then Squat Jumps
30 seconds

Set 8: 1 round
Squat Jumps
30 seconds
Inch Worms With Push Up
30 seconds
Burpee With Shoulder Press
30 seconds
Plank Hold
1 min 15 secs
Rest Then Standing Mountain Climbers
30 seconds

Set 9: 1 round
Standing Mountain Climbers
30 seconds
One Arm Concentration Curl Right
45 seconds
Mary Catherine Lunges
30 seconds
One Arm Concentration Curl Left
45 seconds
Bicycle Crunches
45 seconds
Rest Then Hook Jumps
30 seconds

Set 10: 1 round
Hook Jumps
30 seconds
Congdon Locomotive
45 seconds
Pogo Hops Right
30 seconds
Plank Hold
1 min 15 secs
Pogo Hops Left
30 seconds
Lawnmower Right
30 seconds
Lawnmower Left
30 seconds
Rest Then Jumping Jacks
30 seconds

Set 11: 1 round
Jumping Jacks
30 seconds
Pike Push Ups
45 seconds
Skaters
30 seconds
Standing Fly
45 seconds
Overhead Tricep Extension
45 seconds
Rest Then Weighted Straight Leg Crunches
30 seconds

Set 12: 1 round
Weighted Straight Leg Crunches
30 seconds
Scissors
45 seconds
Reverse Crunches
30 seconds
Rest Then Jack Knife Crunches
15 seconds
Jack Knife Crunches
30 seconds
Cross Body Weighted Crunch Right
30 seconds
Cross Body Weighted Crunch Left
30 seconds
Rest Then Ankle Touches
30 seconds
Ankle Touches
30 seconds
V Sit Straight Leg
30 seconds
L Sit
30 seconds
Rest Then In & Out Abs
15 seconds
In & Out Abs
30 seconds
Plank Knee To Elbow
30 seconds
Straight Leg Sit Ups
30 seconds
Rest Then Ski Abs
15 seconds
Ski Abs
30 seconds
Plank Oblique Twists
30 seconds

Set 13: 1 round
Cool Down Stretch
5 minutes


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