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Exercises

Set 1: 2 rounds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
15 seconds
4-Square Single Leg Hops
4-Square Single Leg Hops
30 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Butt Kickers
Butt Kickers
30 seconds

Set 2: 3 rounds
Box Jumps
Box Jumps
1 minute
Reverse Lunge off Step
Reverse Lunge off Step
1 minute
Quick Box Step Ups
Quick Box Step Ups
1 minute
Seated Box Jumps
1 minute
Rest
Rest
15 seconds

Set 3: 1 round
Rest
Rest
1 minute

Set 4: 3 rounds
Tricep Kickbacks
Tricep Kickbacks
1 minute
Band Bicep Curls
Band Bicep Curls
1 minute
Jump Rope (Forward)
Jump Rope (Forward)
1 minute
Rest
Rest
15 seconds
Left Leg Hip Lift with Band
Left Leg Hip Lift with Band
30 seconds
Right Leg Hip Lift with Band
Right Leg Hip Lift with Band
30 seconds
Rest
Rest
15 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
30 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
30 seconds
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
1 minute

Set 5: 1 round
Rest
Rest
1 minute
Jump Rope (Forward)
Jump Rope (Forward)
2 minutes

Set 6: 3 rounds
Kettlebell Offset Press on Right Foot
Kettlebell Offset Press on Right Foot
30 seconds
Kettlebell Offset Press on Left Foot
30 seconds
Right Kettlebell Snatch
Right Kettlebell Snatch
30 seconds
Left Kettlebell Snatch
Left Kettlebell Snatch
30 seconds


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