General warm up

Run warm up….

Stretch and warm up- 100 

10 kneck

10 good mornings touch ties

20 squad stretch (q10 each leg)

20 Butterfly (20) and hold 20

20 glute bridges (up/down)

20 Superman

Skip and Nurs across lot

 

 Abs-  200

20 big girl sit ups

20  American hammers

10 full length ups  and 10 flutter kicks

20 side taps

20 knee up (stand)

Lounges  across lot 

 

Mix 300

25  hallelujahs/raise 

25 squats 

25 arm waves or calf raises

25 punches

Skip back to spot

 

Arms – 400

20 bicep curls

20   tricep kickbacks

20 over head 

20 bicep curls

20 lifts and as airplane resistance 

 

Side Run/Walk (one lap) and Nur (reverse back)

 

Glutes – 500 

20 squats with weights

20  karate punches chest 

20  glute  bridges and hold 20 seconds

20 donkey kicks backs

20 squats