WARM UP:

Choose your own adventure, move your body for 5 minutes and stretch out all the tight spots, run around in the backyard with the goats, #youdoyou. Just focus on elevating your hear rate and warming up your muscles.

5 MINUTE WARM UP:

30 sec. Skip (in place)
30 sec. Jumping Jacks
30 sec. Air Squats
30 sec. Inchworm Walkouts
30 sec. Hip Rolls (15 sec. each direction) - R
30 sec. Hip Rolls (15 sec. each direction) - L
30 sec. Full Sit Up
30 sec. Plank
30 sec. Bicycle Crunches
30 sec. Lateral Hops (literally hop side to side like a skier)

WORKOUT 01: LOWER BODY STRENGTH + INTENSITY

SUPERSET 1: 4 ROUNDS

45 SECONDS of WORK, 15 SECONDS REST

Goblet Squat (if 1 medium weight is too light hold 2 medium DBs)
Lunge Jump w/Center Pause

GOBLET SQUAT

JUMP LUNGE W/PAUSE

SUPERSET 2: 4 ROUNDS

45 SECONDS of WORK, 15 SECONDS REST

Deadlift
Split Squat - Right - 30 sec.
Split Squat - Left - 30 sec.

DEADLIFT

SPLIT SQUAT

SUPERSET 3: 4 ROUNDS

45 SECONDS of WORK, 15 SECONDS REST

Sumo Squat
Alternating Weighted Step Ups - hold dumbbells (not shown)

SUMO SQUAT - DL

ALT. STEP UPS

FINISHER: 10 MINUTE EMOM

START EXERCISES EVERY MINUTE ON THE MINUTE, COMPLETE EXERCISES & TAKE REMAINDER OF MINUTE TO REST BEFORE STARTING THE NEXT SET OF EXERCISES.

ODD MINUTES: 1/3/5/7/9:

*You can hold 1 dumbbell while doing some or all of these for more of a challenge, careful if you hold it while jumping.

10 Squat Jumps
10 Air Squats
10 Squat Pulses

EVEN MINUTES: 0/2/4/6/8/10:

10 Hands Elevated Push-Up
10 Alternating Sit Up To Single Arm Hip Thrust

SQUAT JUMP

AIR SQUAT

SQUAT PULSE

ELEVATED PUSH-UP

SIT UP HIP THRUST

WORKOUT 02: CARDIO + ABS

3 ROUNDS: 45 Sec. WORK / 15 sec. REST.
*Rest 1 minute @ end of each round IF needed only.

Sprawl + Elbow to Knee Cross
Soccer Taps
Bear Plank Lateral Walk
Pop Squat Ankle Cross
Weighted Jumping Jacks - hold 1 dumbbell only
4 Jump Lunges 2 Lateral Hops
Commando Plank Shoulder Tap
Knee Drive (add hop for more challenge // 20 sec. each side)
Reverse Crunch w/Leg Extension
Lateral Lunge w/Knee Drive Twist (20 sec. each side)

SPRAWL KNEE CROSS

SOCCER TAPS

BEAR PLANK LATERAL WALK

POP SQUAT CROSS

WEIGHTED JACKS

4 JUMP LUNGE 2 LATERAL HOP

COMMANDO SHOULDER TAP

KNEE DRIVE

REVERSE CRUNCH LEG EXT.

LATERAL LUNGE /TWIST

WORKOUT 03: BODYWEIGHT HIIT

ROUND 1: 60 sec. WORK each exercise / 30 sec. REST between exercises

ROUND 2: 45 sec. WORK each exercise / 20 sec. REST between exercises

ROUND 3: 30 sec. WORK each exercise / 10 sec. REST between exercises

ROUND 4: 15 sec. WORK / 0 REST between exercises

Make it longer by going back up! (15/30/45/60)

Squat Pulse to Squat Jump
Sprinter Sprawl
Curtsy to Reverse Lunge - hold 2 dumbbells
Plank Reach
Triceps Dips

SQUAT PULSE - SQUAT JUMP

SPRINTER SPRAWL

CURTSY TO REVERSE LUNGE

PLANK REACH

TRICEPS DIPS

FINISHER: 6 MINUTE AMRAP

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 6 MINUTES.

5 Sprawls
10 Blackburns - T + Palms Down
15 Shoulder Press (or as many as you can get through)
20 Plank Knee taps (10 each side)

SPRAWL

BLACKBURNS - T

SHOULDER PRESS

PLANK KNEE TAPS

WORKOUT 04: PYRAMID

Start with exercise 1: 30 sec. WORK / 30 sec. REST.
ADD A MOVE each round - ex) Do EXERCISES 1 & 2, REST 30 sec. , Do EXERCISES 1, 2 & 3, REST 30 sec. and so on until you complete exercises 1-7. THEN go down the PYRAMID IN REVERSE ORDER, dropping off exercise 1, then exercise 2, exercise 3, etc.