Warm Up:

Jumping Jacks x20

Good Mornings x10

Side Lunges x10

Arm Circles (front and back) x10

Phelps x10

High Knees x20

 

Circuits (45 seconds WORK; 15 seconds REST)  2 Rounds

1. Ladder (in and out)
2. Burpees
3. step ups with right leg
4. side step then jump
5. Mountain Climbers
6. step ups with left leg
7. squat jumps over the bench
8. fast ski jumps

 

Heavy Weight Strength (45 seconds WORK; 15 seconds REST)  2 Rounds with 1 lap around pickle between rounds

1. Kettlebell/Dumbbell Swings
2. Backward stepping lunge alternate
3. Single arm Row (alternate) in Plank position
4. Deadlift, Clean Squat
5. Skull Crushers
6. Hammer curls

 

Core

1. Legs out straight full sit ups x15
2. bicycle x15
3. feet to ceiling x10

Name-o-rama