Cardio is suggested but within limits of equipment available. 

Warm Up 3 Rounds 

Side to Side hops 

Butt Kickers 

Air Squats 

3 Rounds 

Modified Pistol Squats

Pistol Squat (resist 4 sec down)

Banded Glute Kick Backs 

Curtsy Lunge 

3 Rounds 

Weighted Thruster

(hold at top and squeeze 3 sec) 

Frog Pumps

Jumping Lunges 

HIIT 10 Min - Every Min on the Min

Weighed Jacks 

Weighted Crunch 

Plank Jacks

Plank Hop ins 

(Set a timer and perform the reps as indicted and rest the remainder of the min, starting your reps each min)

3 Rounds 

Split Step Squat

Box Hop Overs 

Heels Elevated Double Pump Squat 


HIIT 10 Min - Every Min on the Min

20 Reps - Weighed Jacks 

20 Reps - Weighted Crunch 

20 Reps - Plank Jacks

10 Reps - Plank Hop ins