Bayley’s Birthday Workout!

1) Side Step Squats
2) Fire Hydrant to Kickbacks
3) Glute Bridge w/ Leg Extenstion
4) Frog Pump
5) Glute Bridge Hold (30 seconds)

3 rounds, 22 reps each, 30 seconds rest between

1) Air Squats to Flings
2) Flutter / Scissor Kicks
3) Plank Series

4) hip Series: Straight leg, side leg raise
5) All 4’s: Straight leg/bent leg, 90° leg raise, bird dog
6) Flat: hurdlers

1) Squat to Jacks
2) Suma Squat Lunge Combo
3) Forward Lunge w/ Rotation

4) Jump Forward / Step Back
5) T-Rotation
6) Sprinter Sit-ups
7) Leg Raise w/ Tilt

Finisher: Front Snap Kick / Roundhouse Kick

1) Blast-Off Push-Ups
2) Squat w/ Burpee
3) forward and Reverse Lunges
4) Touchdown Jacks
5) Lying Leg Circles

3 Rounds, 10 reps each

1) Jumping Jacks/Butt Kicker
2) Sprinter Lunge w/ Ground Touch
3) Skaters w/ Ground Touch

4) Push-Up to Mountain Climber
5) Push-Up Sky Divers
6) Plank Twist
7) Hip Drops
8) Opposite Elbow/Knee

1) Alternating Lunge Jump x10
2) Plié Squat Jump x10
3) Skater Jump x10 each side
4) Burpee w/ Tuck Jump x10

3 rounds, 30 seconds rest between

1) Seal / Fling Jacks
2) Squat to High Knee Stretch
3) Crunch w/ Legs Up

4) Punches
5) Kicks
6) Combos

Have fun!

1) Panther (bent knee) Shoulder Tap
2) Butterfly Sit-Ups
3) Single Leg Jackknife
4) Hip Dips (plank)

3 Rounds x 15 reps, 30 seconds rest between sets

1) Double Crunch
2) Side Jackknife
3) Plank Circuit
4) Sumo Squat to Reverse Lunge
5) Forward Lunge
6) Fire Hydrant Series
7) Hurdler
8) Plank (ATW)

1) Mountain Climbers/Spiders
2) Mountain Climber X/Russian Twist
3) Mountain Climber/Superman
4) Flutterkick
5) Scissorkicks
6) Single V-Ups
7) Side Bridge w/ Twists
8) Bird dogs
Finisher: Punch/Kick