5,4,3,2,1 – 2 Rounds – 29 minutes
5 – Cardio (1 Minute Each)
Mountain climbers
Skip in Place
Jump Squats
Plank Jacks
3 direction hops
4 – Lower Body (1 Minute Each)
Surrenders
Walking Lunges
Wall Sit
Genie Sit Backs
3 – Upper Body (1 Minute Each)
Walk Outs
Plyo Pushups (or Knee Down Modification)
Hand Release Push Ups
2 – Core (1 Minute Each)
Butterfly (Diamond) Crunch
Runners Crunch or Bicycle
1 Minute Rest
5 – Cardio (1 Minute Each)
Skaters
Ski Hops
Squat Jack 180s
In/In Out/Out (https://www.youtube.com/watch?v=GvsAe46Jdm8)
Basketball Shots Receive Ball from L shoot to the R, then other side (30:30)
4 – Lower Body (1 Minute Each)
Alternate 10 each Static Lunge and 10 Lunge Pulses (L)
Alternate 10 each Static Lunge and 10 Lunge Pulses (R)
Alternate 10 each Lateral Raise and 10 Raise Pulses (L)
Alternate 10 each Lateral Raise and 10 Raise Pulses (R)
3 – Upper Body (1 Minute Each)
Push Up to Side Plank
Tricep Dip (10 Full, 10 pulse, repeat for full minute)
Elevators (Plank Up Downs)
2 – Core (1 Minute Each)
Heels to Heaven
Alternating Ankle Taps (https://www.youtube.com/watch?v=BtcdXGEC04Y)
COOL DOWN / STRETCH