2 min z warm up
Lower Body – Time Challenge
1. KB Backward Lunge / deadlift (yoga blocks or a an elevated platform are optional) x 20 alt. #40
2. Jump Lunge to One leg jump up x 20
3. KB squat to sumo squat x 20 alt. #50
4. Ice skater / curtsy lunge / side lunge x 10 alt.
Cardio – 10/50 x 6 HIIT
1. High Knees
2. KB swings#30
3. DBUs
4. KB Swings
5. Hight Knees
6. KB Swings
Upper Body & ABS – Time Challenge
1.Roll to Pike Press (exercise ball) x 5
2. Hanging Knee Raises (#10) x 10
3. Push Up to DB Row / Twister Push Up x 6 alt #25s
4. Extreme Mountain Climbers (x2/2) / Pull Ups (x2) x 4 sets
Buy out: 10/50 x 3 plank intervals
Total time: 21:57
&
10min JR 10/50--20x
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