Warm Up – 5 Minutes
Set 1 – Perform the following sequence of exercises consecutively. Repeat sequence 3x
Squat knee lift – 15x each side
Up down elbow plank – 5x each side
Sprint 4 lengths of the room
10 one leg push ups (5x each side)
20 Russian twists (10x each side)
rest 20 seconds
Set 2 – Do one exercise for 20 seconds then rest for 10 seconds. Repeat 8x for a total of 4 minutes. Then move on to the next exercise. This set should take 16 minutes. Work hard for the 20 second work phases.
Stationary Lunge with a shoulder press – right leg in front
Stationary Lunge with a bicep curl – left leg in front
Bench Dips
Plie Squat with a lateral raise
Set 3 – Perform the following sequence of exercises consecutively. Repeat sequence 3x.
Lengths – carioca, carioca, sprint, back pedal
20 mountain climbers – 20 floor jacks
Lengths – Lateral shuffle, lateral shuffle, bear crawl forward, bear crawl backward
Pogos 40 seconds
5 Pushups
Rest 40 sec
Set 4 – ABS
Plank Twisters – 20 each side
Suitcases -15x
Reverse Curl Toe Touches – 20x
