1) “W” Leg Raises x10
2) Donkey Kick x20
3) Butterly Sit-Up x20
4) Bird Dog w/ Pulse x20
5) Wipers x10

3 Rounds, 15 seconds rest between sets

1) Sumo Jacks
2) Sprinter Lunges
3) Cycle Crunch to Reverse Plank

4) Push-Up to Mountain Climber
5) T. Rotation
6) Flutter / Scissor Kick Combo
7) Windshield Wipers
8) Sit-Up to Punches

1) Surrenders w/ Jump x10
2) Pulse Squat x 20
3) Squat w/ Lateral Leg Raise x20
4) Good Morning into Prison Squat x20

3 rounds, 30 seconds rest between sets

1) Jack Series
2) Windmills
3) Squat/Lunge Combo

4) Sit-up to Leg Raise
5) Double Crunch
6) Side Jackknife
7) Plank Series: Side bridges, Plank, Plank twists

1) Drop Squat Wide outs
2) Step Thru Lunges
3) Push-Ups to Skydives

4) Lateral Lunges w/ Hops and GT
5) Single Leg RDL’s w/ knee
6) Sit-Up Reach
7) Side Bridge w/ Twist

Finish: Jump Front Snap Kick

1) Forward Jump Squat w/ walk back
2) Push-Up Reach w/ Half Burpee
3) Lateral Lunge into Jump
4) High Knees

30 seconds on, 30 seconds off, 3 rounds

1) Prison Squat to Jump Rope
2) Fling to Seal Jacks
3) Core Circuit: Leg Raises, Toe Touches, Russian Twist
4) Punches
5) Kicks
6) Combos

Done!

1) Cossack Squat x10
2) Hand Back Leg Raises x20
3) Tempo Squats x10 (5:5:0:0)
4) Recliner Elbow to Knee
5) Curtsy Lunge w/ Pulse

3 rounds, 20 seconds rest between

1) Squat to Front Snap Kick
2) Reverse Lunge to Knee Strike
3) Cycle Crunch to Reverse Plank

4) Side Lunges
5) Plié Pulse Squats
6) Sit-Up and Punch
7) Double Crunch

Finisher: Combo training

1) Standing Shoulder Taps x 20
2) Plank Thigh Taps x 20
3) Tricep Push-Ups x 10
4) W Superman x 20

3 rounds, 20 seconds rest between

and a Bonus Core Workout!