Conditioning 1:12:33 [3]
HIIT
All 50 sec intervals with 10 sec transition
Russian twists
Jump rope- different variations
Mountain climbers
Sit-ups on ball
Side plank hip dips
Skater jumps
Side plank other side hip dips
1 min break
Jumping jacks
Bear crawl (high knees second round)
Ladder-different variations
V-sits
Box jumps
Plank hip dips
Jumping squats
Bicycles
1 min break
Lateral jumps
Weighted side bends
Bench leg extension crunch
Weighted side bends
Pushups
Reverse crunches- different variation
Leg raises
Repeat
100 burpees:
10 Normal
10 One arm
10 Other arm
10 One leg
10 Other leg
10 Superman
10 Side jumps
10 High knee
10 Jump out
10 High knee
20 fire hydrants each leg
band side walk outs