Work-out

collection
1
Double crunches x 15
Renegade row x 10
Burpee + tuck jump x 10
Flutter kick x 12
Roll (or walk) out x 12
Mt. climber x 30 seconds
4-5 rounds
2
Marching hip thrust
Skull crusher
1.5 bulgarian split squat left
1.5 bulgarian split squat- right
bench hop
50 seconds with 10 seconds rest
3-5 rounds
3
High knee sprints
Full body crunches
Mountain climbers
Single leg bicycle crunch
Up and down plank
Chest to floor burpees
40 seconds with 20 seconds rest
3 rounds
4
Bridge + press + pull over
Jumping jack + High knee run + Running climber
Kneeling one arm curl + press + stand
Long jump + hop back + skater jump
2 minutes each combo
2 rounds
5
circuit 1
Commandos (up down planks) x 24 (per movement of arms is 1 rep)
Ground zero push up x 15
Straight-leg sit-up + twist x12
Plank x 1 minute
Do 2 rounds
Per circuit do 7 minutes as much as you can
5
Circuit 2
Reverse lunge + knee lift x 24
X hops (start with squat then jump lunge) x 24 (per movement of feet
is 1 rep)
Not ground-zero burpee x 10
Heighted split squats x 10
Do 2 rounds
Per circuit do 7 minutes as much as you can
Fundamental exercises
bench press
standing shoulder press
wide grip pull-up
barbell row
deadlift
walking lunges (20 steps)
squat
Warm-up
jumping jacks x 6
jumping squats x 6
plyo push-ups x 6
AMRAP for 3 minutes