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Exercises

Set 1: 1 round
Jump Rope (Forward)
Effort: Light
Jump Rope (Forward)
6 minutes
Rest
Rest
2 minutes
Effort: Moderate
Plank Drops
10 reps
Rest
Rest
45 seconds
Plank
Plank
45 seconds
Rest
Rest
30 seconds
Alternating Side Planks
Alternating Side Planks
10 reps
Rest
Rest
30 seconds
Side Plank Dips
Side Plank Dips
20 reps
Rest
Rest
30 seconds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
20 reps
Rest
Rest
1 minute

Set 2: 1 round
Effort: Moderate
Plank Drops
10 reps
Rest
Rest
45 seconds
Plank
Plank
45 seconds
Rest
Rest
30 seconds
Alternating Side Planks
Alternating Side Planks
10 reps
Rest
Rest
30 seconds
Side Plank Dips
Side Plank Dips
20 reps
Rest
Rest
30 seconds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
20 reps
Rest
Rest
1 minute

Set 3: 1 round
Effort: Moderate
Plank Drops
10 reps
Rest
Rest
45 seconds
Plank
Plank
45 seconds
Rest
Rest
30 seconds
Alternating Side Planks
Alternating Side Planks
10 reps
Rest
Rest
30 seconds
Side Plank Dips
Side Plank Dips
20 reps
Rest
Rest
30 seconds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
20 reps
Rest
Rest
1 minute

Set 4: 1 round
Leg Lifts
Leg Lifts
12 reps
Rest
Rest
30 seconds
Leg Lifts
Leg Lifts
12 reps
Rest
Rest
30 seconds
Leg Lifts
Leg Lifts
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Treadmill Walk
Incline: Moderate
Effort: Vigorous
Treadmill Walk
30 minutes


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