Basic Level

Equipment Mat optional Time 43:36 Movements  No jumping Squat with punches 15 Knee to elbow 20 each Plank, touch hand to outer thigh 10 each 3 sets Posterior step with pulses 10 each Single leg bridge with leg lift 15 each Forearm plank to side plank 8 each 3 sets Lateral lunge 12 each Seated […]

Equipment Mat, block, (1) 5lb dumbbell Time 37:49 Movements No jumping Combinations of punches blended with floor work for the abs

Equipment Mat Time 31:09 Movements No jumping Combinations of punches blended with floor work for the abs

Equipment Mat, chair, (2) 5lb dumbbells, medium resistance band, block Time 38:15 Movements No jumping Quadruped rows, bear to straight legs, return 5 rounds Kneeling hip lift, biceps, press, goal post 12 Half kneeling low-high chops 12 each set 2- 20 each 2 sets Plank with banded wrists, open/close 12 each Dumbbells overhead, single leg

Equipment Mat, block, (2) 5lb dumbbells, glider, chair Time 43:43 Movements No jumping Version 1 hip strengthener 10 -12 each 1 set Forearm side plank hip & leg lift 15 each Bear walk out & back 8 Seated figure 8 15 2 sets Bridge 15, 10+10 Forward lunge 10 each Seated shoulders 12 each 2

Equipment Mat, block, 1 glider, (2) 5lb dumbbells, chair Time 40:57 Movements No jumping Squat with dumbbell reach 15Single arm posterior fly with calf raise 15 eachNegative pushup 62 sets Lateral glider 12 eachSide forearm plank, hold 40 sec eachSplit stance with curl 8 each2 sets Forearm plank, alternating leg lift 40 secHalf wiper with

Equipment Mat, chair or stool, block, light KB, (1) 5lb dumbbell Time 38:05 Movements No jumping 20 sec work, 10 sec rest. 3 sets for all moves High pull, catchStanding trunk rotationsForearm side plank, reach under & upSingle arm row & standSingle hand hold, squatStanding knee liftSplit stanceSeated single leg over blockSeated twistForearm plank, alternating

Equipment Mat, gliders, (2) 5lb dumbbells, (2) 15lb dumbbells, chair or stool Time 38:23 Movements No jumping Alternating ladder from 18,16,14,12,10,8,6 & 6,8,10,12,14,16,18 SquatPress with bridgeScissorsDeadliftBicep curlGlider knees in

Equipment Small towel optional Time 41:26 Movements No jumping Plank, touch hand to shoulder 10 each W & V reaches 15 Bridge 20 3 sets Posterior step, knee lift 12 each Forearm plank, alternating knee touches 20 each Clam shell with bridge 15 each 3 sets Forward lunge 12 each Seated twist 15 Reverse plank,