15min FB25+5/step20/walk dog/rev pl holds 20s x5

 2 min warm up

15min FB25 (20min)

15/45x20

down down up up squat jumps

plank heel taps

side plank dip/jack knife L

side plank dip/jack knife R

curtsey/side lunge/front kick L

curtsey/side lunge/front kick R

hollow flutter kicks

*santana pu

squat jump f/b & knee up 1 each

roll over/up dog pu/jump up

f/b lunge & quick switch L

f/b lunge & quick switch R

Rev plank leg lifts

side plank walks

crab dance

down down up up squat jumps

plank heel taps

curtsey/side lunge/front kick L

curtsey/side lunge/front kick R

hollow flutter kicks

+

step intervals 20 min (15/45x20)

+

walk 2

+

rev plnak holds 20s x5