Exercise list
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Warm UpCardioArmsLegsAbsYoga Stretches
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Power SkipsJumping JacksOverhead pressBench Skip OversPlankUpward dog
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Stair ClimbingHigh KneesClean and Pressalternating Lunges Flutter KicksChilds pose
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Toy SoldiersButt KicksUpper cuts fastSquat with twistBicyclesWarrior
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Hip CirclesJump RopeAlternating jabsSquat w/cross over kneeFrog CrunchBack extensions
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Neck rollsFrog JumpsBiceps fast w/weightsLunge switch jumpsFull sit up cross overQuad Stretches
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Fire FeetdeadliftsSquat JumpSuitcasesSide Bends
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Tuck JumpPush upsDouble foot box jumpWeighted twistsDownward Dog
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BurpeeTricep ExtensionsStep upsReverse Crunch
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30 MINUTESMountain ClimbersTricep Dipsone leg squat with lift upWeighted Thrusts
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3 minute warm upStar JumpsSkull Crushersside squatsStanding Weighted Side Crunch
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6x x4=24 minutesSkaters Lunge jumpsChest Flysside kicksBow extensions
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1 minute each onerecline and roll to standBench Press on groundkick backRussian Twists
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3 minute yogaCriss CrossesSide arm raiseWeighted Wall SitsReverse Dumbell chop
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TwistiesFront arm raisesLeg squats w/kettle ball thrustsPunch up sit ups
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CharlestonsBent over flysPlies with bicep curlsV Crunch with mid floor taps
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Run/Jog in placeWrist CurlsPlie jumps
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Rag DollReverse Wrist CurlsPlie on toes, push backs
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Hammer CurlsSquatted side leg points
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Y extensionsSquatted back leg points
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Across body bicepsSurrender kneels w/weights
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Jabs with weightsSquat and swing with a weight
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Upright row w/extensiondead lift w/palm bicep lift
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Lunge kick on knees
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Frog butt lift on belly
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Squats standing on weights
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