Warm Up:

• Hip Hulas
• Good mornings
• Hacky Sacks
• Slow Mountain climbers
• Jumping Jacks in cadence
• Mosey half the track

The Thang: 3-minute intervals with 20 second rest between each

• Sumo squats
  • 1:1 up/down
  • 2:2 up/down
  • 1:4 up/down
• Lifted Split Squats
  • Right foot on bench
  • Monkey Humpers
  • Left foot on bench
• Inner Thigh lifts
  • Lay on right side, top leg bent over bottom(working) leg: pulse
  • Up on elbow, top leg bent with foot behind working leg: pulse
  • Sit up, knee bent with working leg’s foot pointed out: pulse
• Inner Thigh lifts
  • Repeat above on other leg!
• Cardio set
  • Heisman’s
  • Jump squats
  • Lateral lunge with knee lift
• Mat work
  • Isometric Glute bridge (pause at top long enough to say ‘2023’)
  • Superman’s – really squeeze those legs!
  • Fire Hydrants
• Mat work extras
  • Clam shell right
  • Clam shell left
  • Frog glute bridge
• Extra Credit!!
  • AB Ladder to 10