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Exercises

Set 1: 2 rounds
Jumping Jacks
Jumping Jacks
30 seconds
Burpees
Burpees
30 seconds
Sprint!
Sprint!
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Kettlebell Swings
Kettlebell Swings
40 seconds
Right Kettlebell Swings
Right Kettlebell Swings
40 seconds
Left Kettlebell Swings
40 seconds
Lunge Jump
40 seconds
Burpees
Burpees
20 seconds
Wacky Jacks
Wacky Jacks
20 seconds
Transition
15 seconds

Set 2: 2 rounds
Kettlebell Squats
Kettlebell Squats
40 seconds
Kettlebell Figure Eights
Kettlebell Figure Eights
40 seconds
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
40 seconds
Sprint On Spot, Kettlebell Overhead
20 seconds
Seal Jacks
Seal Jacks
20 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Transition
15 seconds

Set 3: 2 rounds
Alternating Lateral Lunge with Kettlebell
Alternating Lateral Lunge with Kettlebell
40 seconds
Kettlebell Around the Waist
Kettlebell Around the Waist
40 seconds
Kettlebell Deadlifts
Kettlebell Deadlifts
40 seconds
Jumping Lunges
Jumping Lunges
20 seconds
Squat Jacks
Squat Jacks
20 seconds
High Knees
High Knees
20 seconds
Transition
15 seconds

Set 4: 2 rounds
Kettlebell Hammer Curls
Kettlebell Hammer Curls
40 seconds
Right Lateral Kettlebell Swings
Right Lateral Kettlebell Swings
40 seconds
Left Lateral Kettlebell Swings
Left Lateral Kettlebell Swings
40 seconds
Star Jumps
Star Jumps
20 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
20 seconds
Transition
20 seconds

Set 5: 1 round
Plank
Plank
1 minute
Quad Stretches
Quad Stretches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Chest Stretch
Chest Stretch
30 seconds
Standing Backbending Stretch
Standing Backbending Stretch
30 seconds


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