Warm Up 2 Rounds 

30 Sec - Plank 

20 Reps - Plank Knee To Elbow  

30 Reps - Flutter kicks  

3 Rounds 

30 Reps - Jumping Lunges 

10 Reps - Plank Hop ins 

15 Reps - Air Squat Double Pump 

3 Rounds 

30 Reps - Jumping Lunges 

10 Reps EL - Low Side to side Lunge

60 sec Reps - Max Quad Flex

(Hold 10 sec Relax 10 sec for 60 sec) 

HIIT1 Round 30 Sec work 30 Sec Rest

Butt Kickers

Plank Jacks 

Air Squat 

Plank Hop ins 

3 Rounds 

30 Reps - Jumping lunges 

10 Reps EL - Font to Back Lunges

(one front to back is 1 rep)

20 Reps - Glute Bridge 

3 Rounds 

30 Reps - Jumping Lunges 

20 Reps - Box Sit Jumps 

20 Reps EL - Donkey Kicks 

Optional 

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