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Exercises

Set 1: 1 round
Jump Rope
Jump Rope
2 minutes

Set 2: 2 rounds
High Knees
High Knees
30 seconds
Butt Kickers
Butt Kickers
30 seconds

Set 3: 1 round
Rest
Rest
10 seconds

Set 4: 3 rounds
Battle rope
45 seconds
Burpees
Burpees
30 seconds
Narrow Squat Holds
Narrow Squat Holds
30 seconds
Ice Skaters
Ice Skaters
45 seconds

Set 5: 1 round
Transition
Transition
18 seconds

Set 6: 3 rounds
Tire flip
45 seconds
Sledgehammer on tire
45 seconds
Box Jumps
Box Jumps
45 seconds
Push-Ups
Push-Ups
30 seconds

Set 7: 1 round
Transition
Transition
15 seconds

Set 8: 3 rounds
Kettlebell Swings
Kettlebell Swings
45 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Kettlebell Squats
Kettlebell Squats
45 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Transition
Transition
15 seconds

Set 10: 2 rounds
In and Outs
In and Outs
35 seconds
Rest
Rest
5 seconds
Russian Twists with a Ball
Russian Twists with a Ball
45 seconds
Rest
Rest
5 seconds
Leg Raises
Leg Raises
40 seconds
Rest
Rest
10 seconds
Plank
Plank
45 seconds
Rest
Rest
10 seconds

Set 11: 1 round
Transition
Transition
10 seconds

Set 12: 4 rounds
High Glute Kickbacks
High Glute Kickbacks
45 seconds
Glute Combo Kickback
Glute Combo Kickback
45 seconds
Donkey Whips
Donkey Whips
30 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
45 seconds
Rest
Rest
5 seconds


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