Basic Level

Equipment Mat Time 40:02 Movements No jumpingCombinations of punches blended with floor work for the abs

Equipment Mat, block, (2) 5lb dumbbells Time 39:19 Movements No jumping Standing knee lift Split stance Forearm plank, alternating knee touch Bridge Hammer curl Dumbbell rotation The ladder will alternate between 26,22,18,14,10,6 and 6,10,14,18,22,26 reps.

Equipment Mat, 15lb Kettlebell, glider, block, small towel, wrist bands (optional) Tutorial Time 7:33 Arm bar Workout Time 29:04 Movements No jumping Arm bar 4 each Kneeling hip lift halo 6 each 2 sets Pushup with knee to elbow 6-8 Bottom up 8 each 2 sets Glider lateral slide 12 each Split lunge pass 12

Equipment Mat, (1) glider Time 34:20 Movements No jumping Combinations of punches blended with floor work for the abs

Equipment Mat, block, chair, gliders, (2) 5lb dumbbells Time 40:35 Movements No jumping Hip opener version one 1 set Squat with alternating knee lift 10 each Plank, touch hand to opposite elbow 10 each Flutter kicks about 20 2 sets Single leg posterior glider 2-ways 15 each Forearm plank, glider hip abduction 15 Kneeling dumbbell

Equipment Mat, block, (2) 5lb dumbbells, stool Time 22:15 Movements No jumping 20 sec work/10 sec rest Single leg bridge. 4 sets each leg Squat with bicep curl. 4 sets Figure 8. 4 sets Lateral lunge with row. 4 sets each leg Split stance with lateral raise. 4 sets each leg Bicycle. 4 sets

Equipment Mat Time 19:52 Movements No jumping Combinations of punches blended with floor work for the abs

Equipment Mat, block, 15lb & 25lb Kettlebells, chair or stool Time 27:43 Movements No jumping Squat Single arm row Swings (option to use medium KB) Bridge with skull crusher Alternating movements with 12,10,8,6,4 and 4,6,8,10,12 reps 2 rounds

Equipment Mat, block, 15lb Kettlebell, chair or stool Workout Time 33:30 Movements No jumping All moves are 20 sec work, 10 sec rest Swings 5 sets Vertical clean, alternating after each 20 sec 3 sets each Press, alternating after each 20 sec 3 sets each Front squat 5 sets Down dog, touch opposite knee 5

Equipment Mat, block, (2) 5lb dumbbells, small towel Workout Time 48:39 Movements No jumping Hip strengthener versions 1 & 2 1 set Bridge, step out/back 8 Bear hold 30 sec Forearm plank to side plank 8 each 2 sets Posterior step, vertical snatch 10 Fast feet 20 sec Other side Plank with single leg lift