Intermediate Level

Equipment Mat, gliders, step with 2 risers, (1) 5lb dumbbell Time 39:34 Movements Glider hip abduction, knee to elbow 10Side plank with clam 15 eachHeels touch stepper & floor 153 sets Plank, alternating toe touch down from step 12 eachReverse crunch with scissors 6Seated twist 153 sets Side plank, elbow to knee 12 eachReach for […]

Equipment Mat, chair or stool, (2) 15lb dumbbells, (2) 5lb dumbbells, gliders, block, small towel, step with 2 or 3 risers Time 44:57 Movements Non-jumping options Prone alternating arms ‘T’ to hip 10 each Gliders negative hamstring 12 Reverse plank touch hand to opposite shin 10 each 2 sets Single leg heel touch down from

Equipment Mat, block, (2) 5lb dumbbells, step with 2 risers, medium resistance band Time 48:26 Movements Option for non-jumping Bear walk out & back 6 Split stance pulse, lateral raise 10 each Side plank, vertical snatch 12 each 3 sets Band hip abduction 30 each Squat 15 Leg kick back 12 each 3 sets Burpee,

Equipment Mat, (2) 5lb dumbbells Time 27:25 Movements Hip tuck 10 Alternating ankle reach 10 each Side lying Copenhagen 10 each 2 sets Knee hug, extend 10 Sit up, reach dumbbells 10 Dumbbell figure 8 15 2 sets Alternating side reaches with feet up 10 each Seated pulses 15 count Plank, knee to forearm 10

Equipment Mat, block, chair, 15lb & 25lb KB Time 40:45 Movements Non-jumping option Deadlift 20 Trunk tilts 10 each Squat or squat jump 10 Leg raise 15 Pushup 15 KB pass, straight leg back 10 each Torso circles 12-15 each Single arm row 10 each 5 rounds

Equipment 15lb & 25lb KB, block, medium resistance band, gliders Time 15:15 Movements Non-jumping option Single leg deadlift with row 10 each Banded knees, hip abduction 25 each Swing with jump 15 or alternating step in/out 8 each side Plank with glider knees in 15 2 rounds

Equipment Mat, block, (2) 15lb dumbbells, large towel, step with 4 risers Time 21:19 Movements No jumping Bridge with press 12 Bent over row 12 3 sets Bulgarian split lunge 10 each side Plank with limb lifted 20 sec each 3 sets

Equipment Mat, gliders, (2) 5lb dumbbells, step with 4 risers, small towel, Time 26:19 Exercises No jumping All moves 30 sec Forearm plank, alternating knee touch Feet on wall or stepper, reach & rotate Hug stepper with knees, mini crunch 3 sets Glider forearm plank with leg abduction Down dog, touch hand to opposite knee

Equipment Mat, block, 15lb & 25lb KB, (1) 5lb dumbbell, step with 1 riser Time 19:58 Movements Option for non-jumping Good morning 15 High pull, vertical clean, posterior step, press 12 each Mountian climber 20, lunge & reach 3 sets Standing lateral tilts Forearm side plank leg lift 15 & shoulder abduction 10 2 sets,

Equipment Mat, block, step with 2 risers, 15lb & 25lb KB Time 21:14 Movements Non-jump options All moves are 20 sec work/10 sec rest Halo with chop 4 sets High pull to catch 4 sets Single arm suitcase row 4 sets each Swing 4 sets Laterals over step 4 sets Plank with alternating leg raise