| Warm Up
Butt Kicker |
2X | 4 min | 40 sec | 4:40 |
PM-
+ ———–>| 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
SM-
—————>| Cool Down – Circle Time | 4 min 20 Sec | 30 Minutes |
| Station: | Repeats: | Workout Time | Transition Time | Total Time |
| Warm Up
Jumping Jack Backslapper Butt Kicker |
2X | 4 min | 40 sec | 4:40 |
PM- Heavy Bent Over Row ———–>
| 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
SM- Narrow Push-Up —————>
| Cool Down – Circle Time | 4 min 20 Sec | 30 Minutes |
| Warm Up
Cobra Arm Circles |
2X | 4 min | 40 sec | 4:40 |
PM –
———–>
| 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
SM –
—————>
| Cool Down – Circle Time | 4 min 20 Sec | 30 Minutes |
| Warm Up
Butt Kickers High Knees Jumping Jacks Mountain Climbers |
2X | 4 min | 40 sec | 4:40 |
PM- Combination Lunges (Reverse lunge into a Lateral Lunge ———–>
| 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
SM- Lateral Plyo Step Overs (each) —————>
| Cool Down – Circle Time | 4 min 20 Sec | 30 Minutes |
| Warm Up
Butt Kickers High Knees Jumping Jacks Mountain Climbers |
2X | 4 min | 40 sec | 4:40 |
PM- Plyo Box Jumps ———–>
| 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
SM- Burpees —————>
| Cool Down – Circle Time | 4 min 20 Sec | 30 Minutes |
| Warm Up
Back Slappers Arm Circles No Push Up Burpee Inchworm |
2X | 4 min | 40 sec | 4:40 |
PM- TRX 45-Degree Row ———–>
| 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
SM- Dumbbell Burpee High Pull —————>
| Cool Down – Circle Time | 4 min 20 Sec | 30 Minutes |
| Warm Up
Back Slappers |
2X | 4 min | 40 sec | 4:40 |
PM- Ground to Overhead ———–>
| 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
SM- Plyo Box Lateral Step Overs (Ea.) —————>
| Cool Down – Circle Time | 4 min 20 Sec | 30 Minutes |
| Warm Up
Back Slappers Goodmorning Down Dog to Cobra Mountain Climbers |
2X | 4 min | 40 sec | 4:40 |
PM- Clock Lunges ———–>
| 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
SM- Spiderman Pushups —————>
| Cool Down – Circle Time | 4 min 20 Sec | 30 Minutes |
| Warm Up
Cobra Arm Circles |
2x | 4 Min | 40 sec | 4:40 |
PM- Combination Lunges ———–>
| 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1 |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
SM-
With —————>| Cool Down – Circle Time | 4 min 20 Sec | 30 Minutes |
* Every 3rd minute stop what you are doing and complete 15 Jumping Jacks. Complete 7 Rounds
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