Blog

March in Place
Jog in Place
Jumping Jacks
Crunches

1. Squat Press
2. Mountain Climbers (Sliders)
3. Reverse Lunge + Curl
4. Plank Opposite Knee → Elbow (“X” Mountain Climber)
5. Sumo Squat + High Pull
6. Jump Squats

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

High Knees
Jog In Place
Crunches
Mountain Climbers

1. Squat + Lateral Raise
2. Narrow Push Up
3. Squat + Front Raise
4. Burpee
5. Squat , Curl, Press
6. Slider Plank Opposite Knee → Elbow (10/side)

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

5 Minutes & 20 Seconds

30 Minutes

March in Place
Jog in Place
High Knees
Squats

1. Burpee + 1 Squat Jump
2. Weighted Pendulum Lunge
3. Weighted Pop Squat
4. Weighted Glute Bridge
5. Donkey Kicks
6. Mountain Climbers

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

March in Place
Jumping Jacks

Skater Hops  

1. Squat Jack  

2. DB Alternating Reverse Slider Lunge
3. DB Sumo Squat + High Pull
4. DB Side Lunge (20/Side)

5. Burpee  

   + 1

   Squat  

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

Alt. Squat + Kick

High Knees  

1. Slider Opposite Knee → Elbow Plank (each side = 1)

2. Squat Jacks  

3. High Pull

4. 1 Leg RDL  

   + Fly (10/side)

5. Man Makers  

6. Squats  

   , Curl, Overhead Press, Triceps Extension

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

March in Place
Jog in Place
Jumping Jacks
Crunches

1. Prisoner Squat  

2. Reverse Lunge + Knee Up  

   (20/side)

3. Squats  

   →

   Side Lunge  

   (15 side)

4. Burpee Push Up  

5. Tuck Jump

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

Mountain Climbers 

High Knees  

Jumping Jacks

Squats  

1. Man Makers  

2. Star Jump   

3. Mountain Climbers  

    (15ea)

4. Squat Jack   

5. Dumbbell Deadlift  

   /

   Dumbbells – Upright Row  

6. Jump Lunge (10ea)
7. Curtsey Lunge + Lateral Raise (5ea)

1. 5
2. 10
3. 15
4. 20
5. 15
6. 10
7. 5

Plyo Box Later Setup Ups

Dumbbell

Curtsey Lunge  

Renegade Row  

5 Minutes & 20 Seconds

30 Minutes

Butt Kickers

High Knees

Jumping Jacks

Mountain Climbers

(Alternating legs each round)