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Exercises

Set 1: 1 round
Jump Rope
Jump Rope
1 minute
Elbow To Knee Twists
Elbow To Knee Twists
1 minute
BOSU Squats
BOSU Squats
1 minute
BOSU Hopovers
BOSU Hopovers
1 minute
Rest
Rest
15 seconds
Cross Kicks
Cross Kicks
1 minute
Forward Backward Hops
Forward Backward Hops
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Power Step Ups
Power Step Ups
1 minute
Rest
Rest
15 seconds
Medicine Ball Chops
Medicine Ball Chops
1 minute
Mummy Kicks
Mummy Kicks
1 minute
Plyo Jacks
Plyo Jacks
1 minute
Front Kicks
Front Kicks
1 minute
Rest
Rest
15 seconds
Side Slides
Side Slides
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Squat Side Kicks
Squat Side Kicks
1 minute
Quick Feet
Quick Feet
1 minute
Rest
Rest
15 seconds
Star Jumps
Star Jumps
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Side to Side Single Leg Hops
Side to Side Single Leg Hops
1 minute
The Heisman Shuffle
The Heisman Shuffle
1 minute
Rest
Rest
15 seconds

Set 2: 1 round
Jump Rope
Jump Rope
1 minute
Elbow To Knee Twists
Elbow To Knee Twists
1 minute
BOSU Squats
BOSU Squats
1 minute
BOSU Hopovers
BOSU Hopovers
1 minute
Rest
Rest
15 seconds
Cross Kicks
Cross Kicks
1 minute
Forward Backward Hops
Forward Backward Hops
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Power Step Ups
Power Step Ups
1 minute
Rest
Rest
15 seconds
Medicine Ball Chops
Medicine Ball Chops
1 minute
Mummy Kicks
Mummy Kicks
1 minute
Plyo Jacks
Plyo Jacks
1 minute
Front Kicks
Front Kicks
1 minute
Rest
Rest
15 seconds
Side Slides
Side Slides
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Squat Side Kicks
Squat Side Kicks
1 minute
Quick Feet
Quick Feet
1 minute
Rest
Rest
15 seconds
Star Jumps
Star Jumps
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Side to Side Single Leg Hops
Side to Side Single Leg Hops
1 minute
The Heisman Shuffle
The Heisman Shuffle
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Jump Rope
Jump Rope
1 minute
Dumbbell Bench Press
Dumbbell Bench Press
1 minute
BOSU Hopovers
BOSU Hopovers
1 minute
BOSU Squats
BOSU Squats
1 minute
Rest
Rest
15 seconds
Cross Kicks
Cross Kicks
1 minute
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Barbell Step Ups
Barbell Step Ups
45 seconds
Barbell Step Ups
Barbell Step Ups
45 seconds
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Plyo Jacks
Plyo Jacks
1 minute
Bridge with Heel Digs on Ball
Bridge with Heel Digs on Ball
1 min 30 secs
Squat Pulses
Squat Pulses
1 minute
Rest
Rest
15 seconds
Alternating Side Planks
Alternating Side Planks
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Alternating Suitcase Split Squats with Kettlebell
Alternating Suitcase Split Squats with Kettlebell
1 minute
Quick Feet
Quick Feet
1 minute
Rest
Rest
15 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
45 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
45 seconds
Jumping Jacks
Jumping Jacks
1 minute
Stability Ball Plank with Tap Offs
Stability Ball Plank with Tap Offs
1 minute
Side Hop and Clap
Side Hop and Clap
1 minute
Rest
Rest
15 seconds

Set 4: 1 round
Jump Rope
Jump Rope
1 minute
Dumbbell Bench Press
Dumbbell Bench Press
1 minute
BOSU Hopovers
BOSU Hopovers
1 minute
BOSU Squats
BOSU Squats
1 minute
Rest
Rest
15 seconds
Cross Kicks
Cross Kicks
1 minute
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Barbell Step Ups
Barbell Step Ups
1 minute
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Plyo Jacks
Plyo Jacks
1 minute
Bridge with Heel Digs on Ball
Bridge with Heel Digs on Ball
1 minute
Duck Walk
Duck Walk
1 minute
Rest
Rest
15 seconds
Alternating Side Planks
Alternating Side Planks
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Alternating Suitcase Split Squats with Kettlebell
Alternating Suitcase Split Squats with Kettlebell
1 minute
Quick Feet
Quick Feet
1 minute
Rest
Rest
15 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
30 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
30 seconds
Jumping Jacks
Jumping Jacks
1 minute
Ball Plank Pikes
Ball Plank Pikes
1 minute
Side Hop and Clap
Side Hop and Clap
1 minute
Rest
Rest
15 seconds


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