Equipment needed: SandBells or KettleBells
60 seconds for warm up sets
Warm up
Pulling alternating knees to chest as you walk
Side to side hops 30 sec, front to back hops 30 sec
Cradle your ankle and pull knee alternating for 60 sec
Diagonal hops 30 sec each direction
Walking hamstring stretches, pulling on foot (by laces)
"L" shoulder rotation
Work (For each exercise you will do 20 sec/20 sec/20 sec for 3 sets) Try to go through all 3 sets with minimal rest
3 Sets Each
20 sec squat jumps, 20 sec triangle crunch (each leg), 20 sec elbow to knee push up
20 sec frog jumps, 20 sec weight to shins, 20 sec alternate knee to chest push up
20 sec split jumps, 20 sec Russian twists, 20 sec regular push up
20 sec hold plank with feet jumping open/close, 20 sec biceps curl, 20 sec triceps extension
20 sec sprints or high knees, 20 sec dips, 20 sec shoulder press push up (think high hips and touch top of head to mat)
Side plank
20 sec up and down lifts just one side - do this 4-8 times...then move on to other side and repeat
Regular crunch
8 times 20 sec
All done! Stretch as necessary