Warm Up:

Toy Soliders, Phelps, Good mornings, Butt kicks, Lunges, shoulder circles

Pyramid (do move 1 for 30 seconds, then rest for 30 seconds.  Move 1, 2 each for 30 seconds then rest for 30 seconds.  Move 1,2, 3 each for 30 seconds then rest for 30 seconds.  Move 1, 2, 3, 4 each for 30 seconds then rest for 30 seconds.  Then go down pyramid.  Move 2, 3, 4 each for 30 seconds, then rest 30 seconds.  Until the end)

Move 1–> Squat Thrusters with shoulder press

Move 2–> Backward stepping lunge with bicep curl

Move 3–> Side shuffle with Snatch (one hand)

Move 4–> Burpee with Mid Row (R, L) then stand and Tricep Extension (both arms)

Run 1 lap around pickle

Tabata (30 seconds work, 10 seconds rest)

Bulgarian squat R

Bulgarian squat L

Jumping Jacks or 3 Jumping Jacks and 1 Air Jack

Wide Squats

Mountain Climbers

 

ABs

1- Bicycle Abs (20)

2- Legs hover over ground, bring knees up and legs reach to sky.  all while holding crunch

3- V sit leg raise over weight

4- Weighted full sit ups

Stretch and Name o Rama