Equipment needed: TRX, Jump rope

Warm up

Tai chi twist

Overhand reach overs

Hand walk out, feet walk in

Plie squat

Seal jacks

Workout

(2 groups)

Group one, TRX

Single leg squat with single arm row (L leg - R arm, cross body)

Biceps clutch

Triceps extension

Push up ( advanced isometric holds at top and bottom of push up)

Pendulum swings (advanced, trainer claps and client holds mid way swing)

Single leg runners

Double leg tucks

Plank

Supine crunches with heels in loops

Group two, jump rope

For this group we rotated between jump rope and crunch/core exercises

Both groups come together in partners

One person in the supine position gripping partners ankles, then person on ground brings feet up and tries to touch ground near opposite shoulders

Warm up

Total body warm stretch reach ups

Alternate lateral side stretches

Inner thigh lunge/stretch

Plie squat

Workout

Squat while holding weight

Squat with medicine ball chop

Jog in place while holding weight, 30 sec out to R side/ 30 sec out to L side

Jumping jack with should press

Jumping jack with lateral shoulder raise

Squat with press and calf raise

Burpee, jump over mat, then burpee (back and forth jumps over mat)

Mountain climbers

Push up

Pike push ups

Platypus (half squat walk while holding weight locked out overhead)

Push up with alternate foot lift

Skull crusher from ground

Bent over shoulder flye

Alternating forward lunge with bicep curl

Prone scissors

Stretch

Seated shoulder stretch

Warm up
Tai chi arm swings
Snowboard hops
One leg deadlift
Bird dogs
Plie squat

Workout (45 sec work/15 sec rest)
Kettlebell exercises
Overhead press 8x
"Y" press 8x
Cross overhead press 8x
(all 3 of these exercises are done back to back for the 45 sec work period)

8x each
Alternating biceps curl
Alt rows
Cross uppercuts

8x each
Alternating reaching lunges - front, lateral, rotational

8x each
Front lunge to press, lateral lunge with press, rotational lunge with press

Squat with overhead press
60 sec rest

Leg series (45 sec work/15 rest)
Speed square
Jump squat
Alternate lunges
Alternate split jumps
Jump squat

60 sec rest

Medicine ball/ tubing
Alternate push up on medicine ball
Speed biceps curl with band
Med ball ab exchange
Med ball slams
Med ball shuffle (tapping one foot as you jump over ball)

Frog pose - relaxion

1-2 sets of 60 seconds each

bent over arm circles

one leg swings 

hula hoops

leg hops (30 sec. side to side, 30 sec front to back)

Workout

1-2 sets of 60 seconds each

TRX standing roll outs

jab/cross with gloves and mitts

push ups with alternating shoulder touches

TRX standing chest press

kimoura sit up

power sit up

TRX pendulum plank swings

uppercut/hook

one leg glute bridge hold

TRX scissors (heels in loops, on back, hips up, legs straight, legs open close like scissors)

triangle choke crunch ups

TRX hamstring runners (same position as above, but legs alternate like marching)

leg raises with heel tap

hgh knees, "A" skips, frankenstein walks, jumping jacks, seal jumping jacks

W/O

jumpe rope

mb slam

rest

lateral lunge with KB

diag row to shoulder press

forward lunge with KB tricep extenstion

rest

spiderman crawls on mat

medicine ball 1 leg PNF patterns

rest

ab crunch with heel on toes

standing twiters with MB

crunch up with 1 leg up off ground

med ball shuffle

punching

workout

deadlifts, broad jumps, weighted sit ups

rest

kettlebell chest press,reverse knee crunches,dips

rest

ab bridge 20 sec. mid, and sides, push ups, flutter kicks

high knees, butt kicks, sprints

workout

shoulder press,should press "Y", shoulder press nose to out, internal-external rotation, arm circles

AMAP push ups in 2 min

mountain climbers 3x30 sec

rest 30 sec

stability hold 3x45 sec

rest 45

bent knee lift,fire hydrant,straight leg lift,st leg inner circles,st leg outter circles, hamstring lift all 3x25 reps

rest 30 sec

glute lift 3x25

get ups 10x

100 jumping jacks

4x ab bridge walk up, 30 sec crunches - no rest

air squats

renegade man makers

knee up pull ups

Workout

dead lifts

1 arm press

suicides

pike crunch

farmers lunges

back extensions

weighted russian twist

wt crunch ups