Disclaimer- I am not a professional, please modify as needed and drinks lots of water.

Warm up- upward/downward dog, world’s greatest stretch with arm circles, Shoulder circle CW/CCW with phelps, Toy soldier’s followed by static HS stretch, clasped hands behind back on stomach lifing arms then whold body, rolling like a ball

 

THE THING

50 seconds on 20 sec rests alternating between a strengthening exercise and a cardio:

• PLIE UPRIGHT ROW WITH WEIGHTS COMING UP ON TOES
• Cardio alternating jabs
• SKATERS WITH LATERAL SIDE RAISES WITH WEIGHTS
• Cardio alternating hooks
• BEND OVER SINGLE LEG ROWS
• Cardio alternating upper cuts
• SIDE SQUAT WITH A CURL ALTERNATING SIDES (KEEP elbows in at sides chest lifted)
• Cardio -front kicks
• ON BACK/KNEES BEND overhead lift with weight then Bridge lifting weight to straight over body
• Cardio -side kick  R 
• PLANK ON ELBOWS alternating arm raises
• Cardio side kick L
• FULL SIT UP WITH WEIGHT KNEES BENT OR STRAIGHT
• Cardio rear kick R
• ALTERNATING LUNGES WITH WEIGHT
• Cardo rear kick L
• Seated edge of table hip flexion with weight alternating sides
• Cardio-fast feet
• BENT OVER RESTING ARMS ON TABLE FULL ALTERNATING HIP EXTENSION
• Walk small pickle cool down

 

ABS-Bilateral knee lifts, Straight leg raise one arm touch alternating sides, Bear hold,LBC, Butterfly kicks in supine, In and outs, mountain climbers with twist, plank hold on elbows bilateral knee taps. 50 seconds each

 

“Words are singularly the most powerful force available to humanity. We can choose to use this force constructively with words of encouragement, or destructively using words of despair. Words have energy and power with the ability to help, to heal, to hinder, to hurt, to harm, to humiliate and to humble.” – Yehuda Berg