cardio
SET ONE:
A.Crossover jacks
B.Side Plank Hip Tap L/R
A.Low front kick
B.Swimmers
SET TWO:
A.High knee skips
B.Butterfly glute raise (no band)
B.Walk up leg L/R
A.Lateral shuffle with hop
SET THREE:
A.Mountain climbers or butt kicks
B.Bicycles
A.Reverse Lunge Skip L/R
B.Reverse crunch
upper body
SET ONE:
A.Lying tricep extensions
B.Chest flies
SET TWO:
A.Chest flies 10
B.Static bicep curl (hold RR/LL)
SET THREE:
A.One arm row (LL/RR)
B.Toe taps on bench or dumb bell
SET FOUR:
A.Stability ball Arnold press
B.Stability ball toe touch
SET FIVE:
A.Seated row
B.Tricep push down
SET SIX:
A.TRX push up or regular push up
B.Jumping jacks
SET SEVEN:
A.Hammer curls
B.Elbow plank alternating front touch
SET EIGHT:
A.Front/lateral raises
B.Lateral hops
lower body
SET ONE:
B.Deadlift
SET TWO:
A.Band side touch/rear raise (RR/LL)
B.Goblet squat
SET THREE:
B.One legged deadlift (RR/LL)
SET FOUR:
A.Straight leg quad pulse (RR/LL)
B.Band squat side step (LL/RR)
SET FIVE:
A.One legged squat pulse (RR/LL)
B.Hamstring curl
SET SIX:
A.Weighted squat or air squat
B.Donkey kick (RR/LL)
SET SEVEN:
A.Step up keep foot on step (RR/LL)
B.Calf raises w/pause at top
SET EIGHT:
A..Band squat side step (band around toes)
B.Band sumo pulse (band under knees)
full body
SET ONE:
A.One legged squat on chair or bench 10 L/R
B.One arm row 10 L/R
SET TWO:
A.Jump rope 50
B.Concentration curl 10 L/R
SET THREE:
A.Squat w/press 10
B.Star crunch 10
SET FOUR:
A.Front/lateral raise 12 (band or weight)
B.Step ups 12 L/R
SET FIVE:
A.Standing tricep extension 10
B.Glute raise on ball or floor 12
SET SIX:
A.Swimmers 12
B.Jumping jacks 40
SET SEVEN:
A.Flies 10
B.Sumo 3 pulse w/band 10
SET EIGHT:
A.Knee ups 15 L/R
B.One legged deadlift 10 L/R