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Alt. Jump Lunge  

Squat Jacks  

Pushup  

Bicycle Crunches  

1. Dumbbell Burpee Curl  

   , Press, Triceps Extension

2. Dumbbell Squat Lateral Raise  

3. Pushup  

   + Plank Shoulder Tap

   Burpee Push Up  

4. Walking Lunge + Lateral Raise  

   (10 /side)

5. Dumbbell Burpee High Pull  

6. Dumbbells – Swing  

1. 20
2. 20
3. 20
4. 20
5. 20
6. 20

Squats
High Knees
SpiderMans
Crunches

1. Slider Sprints (25/Side)
2. DB Goblet/Front Squat
3. DB “L” Lateral/Front Raise (15/Each)
4. Slider Push Up Plank Jack
5. DB 1 Leg RDL + Reverse Fly (5/Side)
6. DB ManMaker

1. 50
2. 40
3. 30
4. 20
5. 10
6. 5

Walk Out / Inchworm Push Up
Jumping Jacks
Knee to Elbow Plank
Crunches

1. Prisoner Squat
2. Slider Sprint (25/Leg)
3. DB Sumo Squat + DB High Pull (Upright Row)
4. Slider Plank Knee Tucks to Elbows
5. Reverse Lunge + Knee Up (10/Leg)
6. DB ManMaker

1. 30
2. 25
3. 20
4. 15
5. 10
6. 5

Prisoner Jump Squats
Power Skips / High Skips
Push Ups
Crunches

1. Reverse Lunge + Curl (10/Side)
2. Slider Mountain Climbers (25/Side)
3. High Pull (Sumo Squat + High Pull)
4. Slider Opposite Knee → Elbow Plank (25/Side)
5. 1 Leg RDL + Fly (10/Side)
6. Bicycle Crunches (25 /Side)

1. 20
2. 50
3. 20
4. 50
5. 20
6. 50

March in Place
Jog in Place
High Knees
Mountain Climbers

1. DB Man Maker
2. DB Sumo Squat + Curl + Press
3. Slider Knee Tuck + Pike Up
4. DB Reverse Lunge + Side Raise
5. DB Chest Press + Leg Lift

10 → 1

Reverse Pyramid

5 Minutes & 20 Seconds

30 Minutes

Jumping Jacks
High Knees (Hands Overhead)
Butt Kickers
Alt. Squat w/ Side Crunch

1. DB Jack Press
2. Burpee
3. DB Curl Press
4. Power/High Skip (10/Side)
5. DB Alt. Reverse Lunge + Curl
6. DB High Pull (Sumo Squat + Upright Row)

Reps:

1. 20
2. 20
3. 20
4. 20
5. 20
6. 20

March in Place
Jumping Jacks
Cross Jacks
Jog in Place

1. Man Makers
2. Dumbbell Swing
3. Reverse Lunge + Shoulder Circle
4. “L” Raise
5. Burpee
6. Jack Press 

Perform all exercises for 20, then 18, 16, 14, 12 (5 rounds total)

Reps:

20,18,16,14, 12

March in Place
Jumping Jacks
Squats
Jog in Place

1.  Man Makers
2.  Reverse Lunge + Curl
3.  Squat Jumps
4.  Dumbbell/KB Swing
5.  Jack Press
6.  Reverse Plank + Alt. Toe Touchers
7.  Walking Plank Around the World + Push-Up

Reps:

1. 11
2. 22
3. 33
4. 44
5. 33
6. 22
7. 11

5 Minutes & 20 Seconds

30 Minutes