909
jump rope
snow boarders
jumping jacks
side kicks
jump rope
lateral lunge/sumo
farmers carry with kb
standing tuck jumps
mb slams
burpees
alligator push ups
walking kb swings
decline push ups from bench
hindu squats
Bulgarian split squats from bench
dips
hamstring curls on mb
seal jack
plie kb squat
mb reach and crunch
mb reverse crunch
straight leg crunch
30/5/30 30 sec. side plank, 5 push ups, 30 sec side plank
seal jumping jacks
clapping push ups
jump rope
split jumps
TRX chest press
1 leg squat 8x then sprints
TRX back row
4x hops in and out then sprints
TRX speed jumnps
10x double mountain climbers, then sprint
TRX plank
partner hamstring curls
squat
heels to butt stretch
crossover lunge
lateral hops
inverted hamstring
single leg front and back hops
single leg hops side to side
bridge marching
step ups
kb renegade row
partial lung pumps
kb swings
"t" push ups
1 arm kb squat
kb clean
prone cross to toe touch
kb chest press
static squat with in and out jumps
plank with alternate arm and leg reaches
walking lunges
walk the mat
squat
inchworm
bird dog
dive bomber push ups
offset push ups
elbow to instep lunges
side plank
one leg reach
quad squat with 15 seconds slow descent
carioca
squat with 15 sec. slow descent
carioca
inverted hand press, 3 5 second holds at three levels
one leg deadlift with 3, five second holds
palnk
backstroke
windshield wipers
"v" hold
5x 60 sec.
Trinity squat, advanced hold in down position
Shoulder ab curl ups / pike with knees and feet up
Screwing arm press ups, rolling on shoulder
Tabata 20/10 8x
mountain climber / with squat
knee turck jumps / prisoner
leg swoops (break dancers)
quad (frog) push up (quad press)
4x 30 second sprints with 60 sec. jogs
Prone leg raise, heels together, toes out, hold for 10 seconds
Hip extension, up and hold for 10 seconds
Breathing squats, exhale down, 4 second pause, 4 seconds up
McKenzie Press up, exhale up
Fish, lie on back, inhale, pcik up chest
cross srawl
TRX low pull from ground
1 arm kb squat
TRX push up or chest press
lateral lunge with mb
TRX biceps clutch
kb deadlift
TRX tricep
jumping jacks
TRX shoulder
Skaters
simple oblique crunch
in and out crunch
4 point tummy vacum
hops in and out "down the ladder"
stair run
wall sit
log jumps
mb slam
kb press with rotation and lunge
sit up with double punch
knee punches
kicks
v ups
mb up and downs on toes
diamond push ups or handstand push ups
walking lunges
army crawl on forearms
tricep ext. with kb
skaters
mb sit up with Russian Twist
hindu squats
dive bombers
standing hypers
burpees
squat press with medicine ball
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Tabatas 20/10 work/rest 8x
push ups
crunch
squat
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sit up with medicine ball
jump rope or double jump
kb deadlift
jumping lunges
kb front squat
jumping squat
kb chest press
clapping hand push up
kb weighted sit ups
full sit ups
1 leg hip ups on medicine ball