Cardio Warmup
20 Jumping Jacks
20 Cross Jacks
10 Squads
10 Twists
5 Circles Forward
5 Circles Back
10 High Knees
30 Seconds Rest - Hydrate
Shoulder Warmup
3 Sets - 10 Sec Y's, 10 Seconds T's, 10 Seconds W's
15 Seconds Rest - Hydrate
Circuit 1 - 2x Through - 15 Seconds rest between
Russian Twist - 3x10
30 Seconds - Flutter Kick On Back
10 V-Ups - 15 Seconds Rest - 10 V-Ups
10 Squat Jumps
Rest 30 seconds - Hydrate
Circuit 2 - 2x Through - 15 Seconds rest between
5 Incline Pushup
5 Decline Pushup
10 Squat Jumps
Circuit - 3x Through - 15 Seconds Rest Between
40 - Crunches
15 - Burpees - https://www.youtube.com/watch?v=dZgVxmf6jkA
40 - Forward Lunges - 20 Each Side
15 - Burpees
40 - Air Squats
15 - Burpees
40 Reverse Lunges - 20 Each Side
15 Burpees
40 - Bicycle Crunches
15 - Burpees
3 Min Rest with lots of Hydration
Band Circuit
Rows with Band - 3x10
Bicep Curls - 3x10
One Arm Punch - 3x10 each side
Stretch Arms Out - Stretch Core Out - Hydrate
Cardio Warmup
20 Jumping Jacks
20 Cross Jacks
10 Squads
10 Twists
5 Circles Forward
5 Circles Back
10 High Knees
30 Seconds Rest - Hydrate
Shoulder Warmup
3 Sets - 10 Sec Y's, 10 Seconds T's, 10 Seconds W's
15 Seconds Rest - Hydrate
Circuit 1 - 2x Through - 15 Seconds rest between
Russian Twist - 3x10
30 Seconds - Flutter Kick On Back
10 V-Ups - 15 Seconds Rest - 10 V-Ups
10 Squat Jumps
Rest 30 seconds - Hydrate
Circuit 2 - 2x Through - 15 Seconds rest between
5 Incline Pushup
5 Decline Pushup
10 Squat Jumps
Circuit - 3x Through - 15 Seconds Rest Between
40 - Crunches
15 - Burpees - https://www.youtube.com/watch?v=dZgVxmf6jkA
40 - Forward Lunges - 20 Each Side
15 - Burpees
40 - Air Squats
15 - Burpees
40 Reverse Lunges - 20 Each Side
15 Burpees
40 - Bicycle Crunches
15 - Burpees
3 Min Rest with lots of Hydration
Band Circuit
Rows with Band - 3x10
Bicep Curls - 3x10
One Arm Punch - 3x10 each side
Stretch Arms Out - Stretch Core Out - Hydrate
Cardio Warmup
20 Jumping Jacks
20 Cross Jacks
10 Squads
10 Twists
5 Circles Forward
5 Circles Back
10 High Knees
30 Seconds Rest - Hydrate
Shoulder Warmup
3 Sets - 10 Sec Y's, 10 Seconds T's, 10 Seconds W's
15 Seconds Rest - Hydrate
Circuit 1 - 2x Through - 15 Seconds rest between
10 Bird Dogs - Each Side - https://www.youtube.com/watch?v=k2azbhhuKuM
20 Supermans - Hold 3 seconds - https://www.youtube.com/watch?v=z6PJMT2y8GQ
50 Butt Kickers - https://www.youtube.com/watch?v=-dtvAxibgYQ
30 Mountain Climbers - https://www.youtube.com/watch?v=zT-9L3CEcmk
15 Plank Jacks - https://www.youtube.com/watch?v=3VpkyIcnT64
1 min rest - Hydrate
Circuit 2 - 2x Through - 15 Seconds rest between
Plank with Knee to Outside Elbow - 10 Each Side
20 seconds Side Plant - Each Side
Figure 8 Squat Hold - 30 Seconds
10 Walkout to Pushup
Rest 30 seconds - Hydrate
Circuit 3 - 2x Through - 15 Seconds rest between
30 Seconds - Flutter Kick On Back
10 V-Ups - 15 Seconds Rest - 10 V-Ups
5 Incline Pushup
5 Decline Pushup
10 Squat Jumps
Stretch Arms Out - Stretch Core Out - Hydrate
Cardio Warmup
20 Jumping Jacks
20 Cross Jacks
10 Squads
10 Twists
5 Circles Forward
5 Circles Back
10 High Knees
30 Seconds Rest - Hydrate
Shoulder Warmup
3 Sets - 10 Sec Y's, 10 Seconds T's, 10 Seconds W's
15 Seconds Rest - Hydrate
Circuit 1 - 2x Through - 15 Seconds rest between
10 Bird Dogs - Each Side - https://www.youtube.com/watch?v=k2azbhhuKuM
20 Supermans - Hold 3 seconds - https://www.youtube.com/watch?v=z6PJMT2y8GQ
50 Butt Kickers - https://www.youtube.com/watch?v=-dtvAxibgYQ
30 Mountain Climbers - https://www.youtube.com/watch?v=zT-9L3CEcmk
15 Plank Jacks - https://www.youtube.com/watch?v=3VpkyIcnT64
1 min rest - Hydrate
Circuit 2 - 2x Through - 15 Seconds rest between
Plank with Knee to Outside Elbow - 10 Each Side
20 seconds Side Plant - Each Side
Figure 8 Squat Hold - 30 Seconds
10 Walkout to Pushup
Rest 30 seconds - Hydrate
Circuit 3 - 2x Through - 15 Seconds rest between
30 Seconds - Flutter Kick On Back
10 V-Ups - 15 Seconds Rest - 10 V-Ups
5 Incline Pushup
5 Decline Pushup
10 Squat Jumps
Stretch Arms Out - Stretch Core Out - Hydrate
Cardio Warmup
20 Jumping Jacks
20 Cross Jacks
10 Squads
10 Twists
5 Circles Forward
5 Circles Back
10 High Knees
30 Seconds Rest - Hydrate
Shoulder Warmup
3 Sets - 10 Sec Y's, 10 Seconds T's, 10 Seconds W's
15 Seconds Rest - Hydrate
Circuit 1 - 2x Through - 15 Seconds rest between
1 min Wall Sit - 30 seconds rest - 1 min Wall Sit
8 Single Leg Dips/Squats - Each Side
30 Seconds - Flutter Kick On Back
10 V-Ups - 15 Seconds Rest - 10 V-Ups
Rest 30 seconds - Hydrate
Circuit 2 - 2x Through - 15 Seconds rest between
Around the World V-Up - 10 each way
Plank with Knee to Outside Elbow - 10 Each Side
20 seconds Side Plant - Each Side
Figure 8 Squat Hold - 30 Seconds
10 Walkout to Pushup
Rest 30 seconds - Hydrate
Circuit 3 - 2x Through - 15 Seconds rest between
Figure 8 V-Up Hold - 20 Reps
Side Crunches - 25 Each Side
5 Incline Pushup
5 Decline Pushup
10 Squat Jumps
Stretch Arms Out - Stretch Core Out - Hydrate
20 Jumping Jacks
20 Cross Jacks
10 Squads
10 Twists
5 Circles Forward
5 Circles Back
10 High Knees
30 Seconds Rest - Hydrate
Shoulder Warmup
3 Sets - 10 Sec Y's, 10 Seconds T's, 10 Seconds W's
15 Seconds Rest - Hydrate
Circuit 1 - 2x Through - 15 Seconds rest between
1 min Wall Sit - 30 seconds rest - 1 min Wall Sit
8 Single Leg Dips/Squats - Each Side
30 Seconds - Flutter Kick On Back
10 V-Ups - 15 Seconds Rest - 10 V-Ups
Rest 30 seconds - Hydrate
Circuit 2 - 2x Through - 15 Seconds rest between
Around the World V-Up - 10 each way
Plank with Knee to Outside Elbow - 10 Each Side
20 seconds Side Plant - Each Side
Figure 8 Squat Hold - 30 Seconds
10 Walkout to Pushup
Rest 30 seconds - Hydrate
Circuit 3 - 2x Through - 15 Seconds rest between
Figure 8 V-Up Hold - 20 Reps
Side Crunches - 25 Each Side
5 Incline Pushup
5 Decline Pushup
10 Squat Jumps
Stretch Arms Out - Stretch Core Out - Hydrate
Dryland Workout
Cardio Warmup
20 Jumping Jacks
20 Cross Jacks
10 Squads
10 Twists
5 Circles Forward
5 Circles Back
10 High Knees
30 Seconds Rest - Hydrate
Shoulder Warmup
3 Sets - 10 Sec Y's, 10 Seconds T's, 10 Seconds W's
15 Seconds Rest - Hydrate
Circuit 1 - 2x Through - 15 Seconds rest between
Windshield Wipers - 5 Each Side
Glute Bridge - 30 Seconds
Lunge with Twist - 10 each side
Backwards Lunge with Twist - 5 each side
Rest 30 seconds - Hydrate
Circuit 2 - 2x Through - 15 Seconds rest between
Around the World V-Up - 10 each way
Plank with Knee to Outside Elbow - 10 Each Side
Side Lunges with Ball - 8 Reps each Leg
Figure 8 Squat Hold - 30 Seconds
10 Walkout to Pushup
Rest 30 seconds - Hydrate
Circuit 3 - 2x Through - 15 Seconds rest between
Figure 8 V-Up Hold - 20 Reps
Alternating Leg Kick Glute Bridge
5 Incline Pushup
5 Decline Pushup
10 Squat Jumps
Stretch Arms Out - Stretch Core Out - Hydrate
Cardio Warmup
20 Jumping Jacks
20 Cross Jacks
10 Squads
10 Twists
5 Circles Forward
5 Circles Back
10 High Knees
30 Seconds Rest - Hydrate
Shoulder Warmup
3 Sets - 10 Sec Y's, 10 Seconds T's, 10 Seconds W's
15 Seconds Rest - Hydrate
Circuit 1 - 2x Through - 15 Seconds rest between
Windshield Wipers - 5 Each Side
Glute Bridge - 30 Seconds
Lunge with Twist - 10 each side
Backwards Lunge with Twist - 5 each side
Rest 30 seconds - Hydrate
Circuit 2 - 2x Through - 15 Seconds rest between
Around the World V-Up - 10 each way
Plank with Knee to Outside Elbow - 10 Each Side
Side Lunges with Ball - 8 Reps each Leg
Figure 8 Squat Hold - 30 Seconds
10 Walkout to Pushup
Rest 30 seconds - Hydrate
Circuit 3 - 2x Through - 15 Seconds rest between
Figure 8 V-Up Hold - 20 Reps
Alternating Leg Kick Glute Bridge
5 Incline Pushup
5 Decline Pushup
10 Squat Jumps
Stretch Arms Out - Stretch Core Out - Hydrate