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Exercises

Set 1: 1 round
Front Kicks
Front Kicks
1 minute
Bench Dips
Bench Dips
1 minute
Froggy Jumps
Froggy Jumps
1 minute
Bulgarian Split Squats
Bulgarian Split Squats
45 seconds
Bulgarian Split Squats
Bulgarian Split Squats
45 seconds
Rest
Rest
15 seconds
Counterclockwise Four Square Hops
Counterclockwise Four Square Hops
1 minute
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
35 seconds
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
35 seconds
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Single Leg Touch Downs with Hop
Single Leg Touch Downs with Hop
45 seconds
Single Leg Touch Downs with Hop
Single Leg Touch Downs with Hop
45 seconds
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Plyo Jacks
Plyo Jacks
1 minute
Reverse Lunges
Reverse Lunges
1 minute
Front Back Jacks
Front Back Jacks
1 minute
Rest
Rest
15 seconds
Barbell Deadlifts
Barbell Deadlifts
1 minute
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
1 minute
BOSU Right Offset Squats
BOSU Right Offset Squats
45 seconds
BOSU Left Offset Squats
BOSU Left Offset Squats
45 seconds
Hop in Place
Hop in Place
1 minute
Rest
Rest
15 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
45 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
45 seconds
Jump Rope with Lateral Hops
Jump Rope with Lateral Hops
1 minute
Push-Ups
Push-Ups
1 minute
Carioca
Carioca
1 minute
Rest
Rest
15 seconds

Set 2: 1 round
Front Kicks
Front Kicks
1 minute
Bench Dips
Bench Dips
1 minute
Froggy Jumps
Froggy Jumps
1 minute
Bulgarian Split Squats
Bulgarian Split Squats
45 seconds
Bulgarian Split Squats
Bulgarian Split Squats
45 seconds
Rest
Rest
15 seconds
Counterclockwise Four Square Hops
Counterclockwise Four Square Hops
1 minute
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
35 seconds
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
35 seconds
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Single Leg Touch Downs with Hop
Single Leg Touch Downs with Hop
45 seconds
Single Leg Touch Downs with Hop
Single Leg Touch Downs with Hop
45 seconds
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Plyo Jacks
Plyo Jacks
1 minute
Reverse Lunges
Reverse Lunges
1 minute
Front Back Jacks
Front Back Jacks
1 minute
Rest
Rest
15 seconds
Barbell Deadlifts
Barbell Deadlifts
1 minute
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
1 minute
BOSU Right Offset Squats
BOSU Right Offset Squats
45 seconds
BOSU Left Offset Squats
BOSU Left Offset Squats
45 seconds
Hop in Place
Hop in Place
1 minute
Rest
Rest
15 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
45 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
45 seconds
Jump Rope with Lateral Hops
Jump Rope with Lateral Hops
1 minute
Push-Ups
Push-Ups
1 minute
Carioca
Carioca
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Mountain Climbers
Mountain Climbers
1 minute
High Knees
High Knees
1 minute
Rapid Punches
Rapid Punches
1 minute
Boxer Shuffle
Boxer Shuffle
1 minute
Rest
Rest
15 seconds
Weighted Russian Twists on BOSU
Weighted Russian Twists on BOSU
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Single Leg Touch Downs with Hop
Single Leg Touch Downs with Hop
45 seconds
Single Leg Touch Downs with Hop
Single Leg Touch Downs with Hop
45 seconds
Rest
Rest
15 seconds
Alternating Side Reaches
Alternating Side Reaches
1 minute
Plyo Jacks
Plyo Jacks
1 minute
Reverse Lunges
Reverse Lunges
1 minute
Front Back Jacks
Front Back Jacks
1 minute
Rest
Rest
15 seconds
Alternating Side Planks
Alternating Side Planks
1 minute
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
1 minute
Side Shuffles
Side Shuffles
1 minute
Hop in Place
Hop in Place
1 minute
Rest
Rest
15 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
45 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
45 seconds
Jump Rope with Lateral Hops
Jump Rope with Lateral Hops
1 minute
The Heisman Shuffle
The Heisman Shuffle
1 minute
Snowboard Hops
Snowboard Hops
1 minute
Rest
Rest
15 seconds

Set 4: 1 round
Mountain Climbers
Mountain Climbers
1 minute
High Knees
High Knees
1 minute
Rapid Punches
Rapid Punches
1 minute
Boxer Shuffle
Boxer Shuffle
1 minute
Rest
Rest
15 seconds
Weighted Russian Twists on BOSU
Weighted Russian Twists on BOSU
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Single Leg Touch Downs with Hop
Single Leg Touch Downs with Hop
45 seconds
Single Leg Touch Downs with Hop
Single Leg Touch Downs with Hop
45 seconds
Rest
Rest
15 seconds
Alternating Side Reaches
Alternating Side Reaches
1 minute
Plyo Jacks
Plyo Jacks
1 minute
Reverse Lunges
Reverse Lunges
1 minute
Front Back Jacks
Front Back Jacks
1 minute
Rest
Rest
15 seconds
Alternating Side Planks
Alternating Side Planks
1 minute
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
1 minute
Side Shuffles
Side Shuffles
1 minute
Hop in Place
Hop in Place
1 minute
Rest
Rest
15 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
45 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
45 seconds
Jump Rope with Lateral Hops
Jump Rope with Lateral Hops
1 minute
The Heisman Shuffle
The Heisman Shuffle
1 minute
Snowboard Hops
Snowboard Hops
1 minute
Rest
Rest
15 seconds


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