Please complete the following circuit 5x

Every exercise will be done for 30 secs with 10secs rest to switch exercises

Toe touches with weight
(Legs straight up with weight in your hands, keeping arms straight, reach for your toes)

Speed Skaters
(Jumping from side, landing on one foot)

Forward Lunges w/Bicep Curl

Hopping forward and backward
(Two footed hop forward and then backward)

Sumo squats with shoulder press
(Feet turned out and legs spread wide, palms facing your ears, pressing straight up with hands)

Mt. Climbers

Supermans

Half Burpees
(In a straight arm plank position, jump both feet forward, then back into the starting position)

Please do the following circuit 3x through

Chest Flys x 12

Hell Climbers x15 per side

( bring foot to the outside of the corresponding hand)

 Single arm cross body squatted Row x 12 (squatted with chest up and a flat back, abs engaged, squeeze shoulders together as you pull the weight up like an old lawnmower)

Curtsy Lunges with bicep curl x 12 per leg

Tricep Kick Backs x 15

(Bent over with a flat back, abs engaged, elbows by your sides, extend weights back behind you, moving only from the elbows)

Hamstring Ball Curls w/ toes together x 20 (legs long on the ball, lift hips off the ground, pull the ball towards you. Toes need to stay together, knees will go knock kneed)

Lateral Delt Raises x 12

(Standing with a weight in each hand, slightly bent elbows, lifting out to the sides) 

Bicycle crunches with toes touching between reps x 15

(Bring toes together between each rep, opposite elbow to knee)

Side Plank on elbows  30 secs- 1 Min

Speed skaters x 10 per leg (jumping one foot to the other side to side)

Please complete the following circuit 5x 

Every exercise will be done for 30 secs with 10secs rest to switch exercises

Hopping over a bench

Step ups w/opposite elbow to knee w/10lbs (L)

Hopping forward using bench

Step ups w/opposite elbow to knee w/10lbs (R)

Alternating Supermans on hands and knees w/5lbs (L)

Mt. Climbers

Alternating Supermans on hands and knees w5lbs (R)

Half Burpees 

Please do the following circuit 3x through

Dumbbell Bench Press on a foam roller x 15

Straight arm plank with a knee drive x20 per side

Seated Cable Row x 12

Curtsey Lunges with Weight overhead x 12 per leg

Shoulder Press (palms towards ears) x 12

Hamstring Ball Curls x 20

Tricep Rope Pull Downs x 12

Bicycle crunches x 30 per side

Plank 30 secs - 1 Min

Speed Skaters x 15 per leg