Stations 30 Seconds Each Move; Each Block 2 times Through; 30 Seconds between rounds
Cardio:
Jog (or March)
Jumping Jacks
1-2-3 Heisman
Soccer Taps
30 seconds
Lower Body
Side Lunge to Squat
Sprinters Lunge L
Sprinters Lunge R
Poloquin Squats
30 seconds
Mat:
Superman Push Ups
Elevated Cross Crunches
Tricep Dips (Chair, Table, Box, etc)
Eagle Crunches
30 seconds
Cardio:
High Knees
Butt Kicks
Mummy Kicks
Jump Ropes
30 seconds
Plank Series:
Plank Rocks
Side Plank Hip Dips (L: Round 1, R:L Round 2)
Plank Punch or Tap Out
Side Plank Hold (L: Round 1, R: Round 2)
30 seconds
Mat:
Glute Bridge Hold
Clamshell (L: Round 1, R: Round 2)
Oblique V-Up
Biclcycles
30 seconds
Cardio:
Jump Squat 180s or Jump Squat or Squat
Fast Feet Shuffle
Diagonal Hops
Hamstring Curl with Arm Chest Cross
30 Seconds
Last Round:
Curtsy Lunge to Side Kick (Round 1: Left/Round 2: Right)
Pike Press
Knee Repeaters from Runners Lunge (Round 1: Left/Round 2: Right)
Donkey Kicks (Round 1: Left/ Round 2: Right
Cool Down & Stretch