3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. CHEST PRESS
2. CHEST FLY
3. TRICEP DIPS
4. TABLE TOP CRUNCH
5. SCISSORS
6. FROG CRUNCH

3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. SQUAT JAB
2. STANDING OBLIQUE CRUNCH (RIGHT)
3. STANDING OBLIQUE CRUNCH (LEFT)
4. SPEED SKATERS
5. REVERSE LUNGE / FRONT KICK (RIGHT)
6. REVERSE LUNGE / FRONT KICK (LEFT)

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. GOOD MORNINGS
2. ROMANIAN DEADLIFTS
3. CLAM OPENERS (RIGHT)
4. CLAM OPENERS (LEFT)
5. WINDMILL PLANKS
6. PLANK HIP DIPS

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. BENT OVER ROWS
2. FRONT JACKS
3. SIDE LATERAL RAISES
4. SQUAT / JABS
5. BICEP CURLS
6. MODIFIED BURPEES

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. SQUATS
2. BULGARIAN SPLIT SQUAT (RIGHT)
3. BULGARIAN SPLIT SQUAT (LEFT)
4. ALTERNATING LATERAL LUNGE
5. SIDE PLANK / THREAD THE NEEDLE (RIGHT)
6. SIDE PLANK / THREAD THE NEEDLE (LEFT)

3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. SIDE - SIDE SHUFFLE
2. ALTERNATING LATERAL LUNGE KNEE TAPS
3. SQUAT / BUTT KICKERS
4. STRAIGHT PUNCHES
5. MODIFIED FRONT JACKS
6. TOUCH & RAISE (MODIFIED SQUAT JUMP)

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. PUSH-UP
2. CLOSE-GRIP PUSH-UP
3. SHOULDER PRESS
4. DUMBBELL TOE TOUCH
5. HIP LIFTS
6. DOUBLE CRUNCH

3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. SIDE-SIDE SHUFFLE
2. HACKY SACK
3. FRONT JACKS
4. TOUCH & RAISE
5. HIGH KNEE MARCH
6. BUTT-KICKERS

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. HEEL DIG BRIDGE
2. DUMBBELL DONKEY KICK (RIGHT)
3. DUMBBELL DONKEY KICK (LEFT)
4. POGO TOUCH (RIGHT)
5. POGO TOUCH (LEFT)
6. WINDMILL TOE TOUCH

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. SINGLE ARM ROW (RIGHT)
2. SINGLE ARM ROW (LEFT)
3. X-SQUATS
4. SINGLE ARM HAMMER CURL / LATERAL RAISE (RIGHT)
5. SINGLE ARM HAMMER CURL / LATERAL RAISE (LEFT)
6. ROCKETTES

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. BELOW PARALLEL SQUATS
2. HYDRANTS (RIGHT)
3. HYDRANTS (LEFT)
4. SPIDERMAN PLANK
5. EXTENDED PLANK / ALTERNATING TOE TAP
6. UP / DOWN PLANK

3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. FAKE JUMPROPE
2. REVERSE LUNGE / KNEE UP (RIGHT)
3. REVERSE LUNGE / KNEE UP (LEFT)
4. SQUAT / JAB / TWIST
5. MARCHING PUNCHES
6. MODIFIED JUMPING JACKS

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. CHEST PRESS
2. NARROW PRESS
3. MILITARY SHOULDER PRESS
4. OVERHEAD TRICEP EXTENSION
5. DUMBBELL PLANK TOUCH
6. PENDULUM PLANK

3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. MARCH-IN-PLACE
2. AIR SQUATS
3. SPEED SKATERS
4. ALTERNATING SQUAT LATERAL KICKS
5. HIGH KNEES
6. MODIFIED BURPEES

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. DEADLIFTS
2. SUMO DEADLIFTS
3. ONE-LEG BRIDGE HIP DIPS (RIGHT)
4. ONE-LEG BRIDGE HIP DIPS (LEFT)
5. FIGURE FOUR CRUNCH (RIGHT)
6. FIGURE FOUR CRUNCH (LEFT)

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. BENT OVER WIDE GRIP FLY
2. MODIFIED JACKS
3. FRONT RAISE
4. BIG ARM SKIP
5. DUMBBELL BENT OVER ROW
6. IN & OUT SQUAT JUMPS

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. GOBLET SQUATS
2. LATERAL LUNGE (RIGHT)
3. LATERAL LUNGE (LEFT)
4. PLANK / ALTERNATING LEG RAISES
5. SIDE PLANK OBLIQUE TOUCH (RIGHT)
6. SIDE PLANK OBLIQUE TOUCH (LEFT)

3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. QUICK FEET DRILL
2. SIDE-SIDE SHUFFLE
3. MARCH-IN-PLACE
4. OVERHEAD REACH / PULL (RIGHT)
5. OVERHEAT REACH / PULL (LEFT)
6. ELEVATED MOUNTAIN CLIMBERS (MODIFIED)

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. PUSH-UPS
2. CHEST PRESS / CHEST FLY
3. TRICEP KICKBACK
4. SCISSOR KICKS
5. TABLE TOP CRUNCH
6. FROG CRUNCH

3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. HIGH KNEE MARCH
2. SQUAT TWIST
3. BIG ARM SKIP
4. MODIFIED JACKS
5. SQUAT ALTERNATING FRONT KICK
6. HACKY SACKS

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. TEETER-TOTTER (RIGHT)
2. TEETER-TOTTER (LEFT)
3. DONKEY KICK / HYDRANTS (RIGHT)
4. DONKEY KICK / HYDRANTS (LEFT)
5. KNEE HUG EXTENSIONS
6. UPSIDE-DOWN SWIMMERS

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. WIDE GRIP ROW
2. SINGLE ARM ROW (RIGHT)
3. SINGLE ARM ROW (LEFT)
4. X-SQUATS
5. BEAR CRAWLS
6. MARCHING PUNCHES

3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. SPLIT SQUAT (RIGHT)
2. SPLIT SQUAT (LEFT)
3. CLAM OPENERS (RIGHT)
4. CLAM OPENERS (LEFT)
5. STAR PLANK TAP-OUTS
6. PLANK WINDMILLS

3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

Exercises (2 Rounds)
1. ALTERNATING PUNCH / BUTT-KICKERS
2. ROCKETTES
3. STANDING WINDMILL TOE TOUCH
4. SQUAT / JAB / TWIST
5. HIP THRUSTERS
6. FAKE JUMPROPE