Warm up

Good mornings, toy soldiers, hip openers and closers, shallow squats

Dynamic warm-up

30 sec – Alternate reverse lunge

1 min – Plank walkouts to pushups

30 sec – Cossack squat

 

Block 1 – repeat 4 times

20 sec – Power skips / 10 sec – rest

20 sec – High plank side hops (hop your feet in to one side of your mat w/ knees tucked)/ 10 sec – rest

 

Block 2 – repeat 2 times

30 sec – Squat jacks / 10 sec – rest

30 sec – Flutter kicks / 10 sec – rest

30 sec – Heismans / 10 sec – rest

30 sec – Plank to knee tuck (hop feet in to center of mat)/ 10 sec – rest

 

Block 3 – repeat 2 times

45 sec – Weighted squats / 15 sec – rest

45 sec – Mountain climbers / 15 sec – rest

45 sec – Weighted sumo squats / 15 sec – rest

45 sec – Plank with dumbbell tap (reach to tap the dumbbell in front of you)/ 15 sec – rest

 

Repeat Block 2

Repeat Block 1

 

Bonus – Abs

30 sec – LBC

30 sec – Heels to heaven

30 sec – In & outs

30 sec – Windshield wipers (feet up straight, bring them to one side slowly and then the other side slowly with keeping your back flat on the ground)