Warm Up (~3-5 minutes)

  1. Neck Rolls
  2. Arm Circles (frontwards / backwards)
  3. Trunk Turns
  4. High Knees
  5. Butt Kickers
  6. Air Squats

The Thang (1 round was ~20 minutes)

Partner Up / Dora Style / Use Weights or Sandbags

  1. Partner A does squats (set of 10) using weights or sandbag, while Partner B does burpees.   Once a set of 10 weighted squats is completed, partners switch, until 50 total burpees are done.
  2. Partner A does walking lunges (~10 feet each way/down and back) using weights or sandbag, while Partner B does a plank with alternating outward reach.  Once Partner returns from walking lunges, partners switch, until 100 total plank reaches are done.
  3. Partner A does standing shoulder triangle press (motion of a rainbow) using weights or sandbag (set of 10), while Partner B does star jumps.  Once a set of 10 weighted shoulder presses is completed; partners switch, until 300 total star jumps are done.

When all 3 rounds are completed, walk/run the pickle.  (~3-5 minutes)

Core. 3 x 30 x 3 (3 Core exercises x 30 seconds x 3 rounds, with 30 seconds rest in between each round) (6 minutes)

  1. Hollow Hold
  2. Bicycles
  3. Leg Lifts

More Core!  PAX Choice (30 seconds each ab exercise) (~4 minutes)

Cool Down / Stretch (~3 minutes)


Awesome VQ / Co-Q!