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Exercises

Set 1: 1 round
Prisoner Squats
Prisoner Squats
1 minute
Side Cross Kicks
Side Cross Kicks
1 minute
Side Lunges
Side Lunges
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Rest
Rest
15 seconds
Walking Lunges
Walking Lunges
1 minute
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
High Knees
High Knees
1 minute
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Rest
Rest
15 seconds
Rotating Lunges
Rotating Lunges
1 minute
The Heisman Shuffle
The Heisman Shuffle
1 minute
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Rest
Rest
15 seconds
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Left Dumbbell Woodchops
Left Dumbbell Woodchops
1 minute
Tricep Kickbacks
Tricep Kickbacks
1 minute
Ice Skaters
Ice Skaters
1 minute
Rest
Rest
15 seconds
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Rest
Rest
15 seconds

Set 2: 1 round
Prisoner Squats
Prisoner Squats
1 minute
Elbow To Knee Twists
Elbow To Knee Twists
1 minute
Side Lunges
Side Lunges
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Rest
Rest
15 seconds
Walking Lunges
Walking Lunges
1 minute
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
High Knees
High Knees
1 minute
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Rest
Rest
15 seconds
Rotating Lunges
Rotating Lunges
1 minute
Jog on the Spot
Jog on the Spot
1 minute
Lunges with Knee Lifts
Lunges with Knee Lifts
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Rest
Rest
15 seconds
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Left Dumbbell Woodchops
Left Dumbbell Woodchops
1 minute
Tricep Kickbacks
Tricep Kickbacks
1 minute
Ice Skaters
Ice Skaters
1 minute
Rest
Rest
15 seconds
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
1 minute
Overhead Press
Overhead Press
1 minute
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Backwards Jump Rope
Backwards Jump Rope
1 minute
Double Knees
Double Knees
1 minute
Cross Jacks
Cross Jacks
1 minute
Boxer Shuffle
Boxer Shuffle
1 minute
Rest
Rest
15 seconds
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Hopping Hand Twists
Hopping Hand Twists
1 minute
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
1 minute
Rest
Rest
15 seconds
High Knee Pulls
High Knee Pulls
1 minute
Jog on the Spot
Jog on the Spot
1 minute
Lunges with Knee Lifts
Lunges with Knee Lifts
1 minute
Jump Kicks
Jump Kicks
1 minute
Rest
Rest
15 seconds
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
1 2 Burpees
1 2 Burpees
1 minute
Frankenstein Skips
Frankenstein Skips
1 minute
Ice Skaters
Ice Skaters
1 minute
Rest
Rest
15 seconds
Froggy Jumps
Froggy Jumps
1 minute
High Knee Obliques
High Knee Obliques
1 minute
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Skips with Arm Circles
Skips with Arm Circles
1 minute
Rest
Rest
15 seconds

Set 4: 1 round
Backwards Jump Rope
Backwards Jump Rope
1 minute
Double Knees
Double Knees
1 minute
Cross Jacks
Cross Jacks
1 minute
Boxer Shuffle
Boxer Shuffle
1 minute
Rest
Rest
15 seconds
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Hopping Hand Twists
Hopping Hand Twists
1 minute
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
1 minute
Rest
Rest
15 seconds
High Knee Pulls
High Knee Pulls
1 minute
Jog on the Spot
Jog on the Spot
1 minute
Lunges with Knee Lifts
Lunges with Knee Lifts
1 minute
Jump Kicks
Jump Kicks
1 minute
Rest
Rest
15 seconds
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
1 2 Burpees
1 2 Burpees
1 minute
Frankenstein Skips
Frankenstein Skips
1 minute
Ice Skaters
Ice Skaters
1 minute
Rest
Rest
15 seconds
Froggy Jumps
Froggy Jumps
1 minute
High Knee Obliques
High Knee Obliques
1 minute
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Skips with Arm Circles
Skips with Arm Circles
1 minute
Rest
Rest
15 seconds


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