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Exercises

Set 1: 2 rounds
Butt Kickers
Butt Kickers
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Walking Inchworms
Walking Inchworms
30 seconds

Set 2: 1 round
Rest
Rest
15 seconds

Set 3: 3 rounds
Kettlebell Swings
Kettlebell Swings
1 minute
Rest
Rest
15 seconds
Jump Rope (Forward)
Jump Rope (Forward)
1 minute
Rest
Rest
15 seconds
Ab Ball Raises
Ab Ball Raises
1 minute
Rest
Rest
15 seconds
Seated Box Jumps
1 minute
Rest
Rest
15 seconds

Set 4: 1 round
Rest
Rest
45 seconds

Set 5: 3 rounds
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
1 minute
Rest
Rest
15 seconds
Jump Rope (Forward)
Jump Rope (Forward)
1 minute
Rest
Rest
15 seconds
Dead Bug Holds
Dead Bug Holds
1 minute
Rest
Rest
15 seconds
Power Step Ups
Power Step Ups
1 minute
Rest
Rest
15 seconds

Set 6: 1 round
Rest
Rest
45 seconds

Set 7: 3 rounds
Kettlebell Curl to Press
Kettlebell Curl to Press
1 minute
Rest
Rest
15 seconds
Jump Rope (Forward)
Jump Rope (Forward)
1 minute
Rest
Rest
15 seconds
Ab Chop Ups
Ab Chop Ups
1 minute
Rest
Rest
15 seconds
Lateral Step Ups
Lateral Step Ups
1 minute
Rest
Rest
15 seconds


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