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Jog In Place
Squat Jacks

Spiderman  

1. DB Lateral Raise
2. DB High Pull / Sumo Squat
3. Slider Jack Push Up

4. Star Jump  

5. Burpee + Overhead Press

10 → 1
Reverse Pyramid

March in Place
Jumping Jacks

Skater Hops  

1. Sumo Squat + High Pull (Dumbbell/Kettlebell)
2. Dumbbell Swing (Kettlebell)
3. Jack Press
4. Renegade Rows
5. Inch Worm Push Ups

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

March in Place
Jumping Jacks
Skaters Hops
Jog in Place

1. Sumo Squat + High Pull (Dumbbell/Kettlebell)
2. Dumbbell Swing (Kettlebell)
3. Jack Press
4. Renegade Rows
5. Inch Worm Push Ups

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

Mountain Climbers
Crunches
Prisoner Squat
High Knees

1. DB Weight Jump Squat
2. Burpee, Push Up, Overhead Press
3. Squat + Front Raise
4. DB Renegade Row (10/side)
5. Squat Snow Angel
6. Slider Pike Up

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

Alt. Lateral Squat
Speed skater / Skater Hops
Power skip /High Skip
Mountain Climbers

1. Burpee + Opposite Knee
2. Sky Crunches
3. High Pull
4. Slider Push Up/Plank Jack
5. Alt Reverse Lunge + Curl
6. DB Jack Press

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
Mountain Climbers

1. Squat, Curl, Press, Triceps Extension
2. Straight Leg Deadlift + Upright Row
3. Slider Opposite Knee → Elbow Plank (15/side)
4. Bicycle Crunches
5. Narrow Push Up
6. Burpee + Dumbbell Lateral Raise

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

Cross Jacks

Jumping Jacks

Squat Jacks

Bicycle Crunches

1. Reverse Lunge + Curl
2. Slider Push Up + Pike Up
3. Alternating Dumbbell “L”
4. Slider Mountain Climber (Feet In/Out)
5. Burpee + Overhead Press
6. DB Swing

March in Place

Jumping Jacks

1. Renegade Rows
2. Reverse Plank + Toe Touchers
3. Al Upright Row + Front Raise
4. Plank Up (elbow → hands)
5. Burpee + Lateral Raise
6. Curl Press