Russian Twists
In & outs
Reverse crunch
Flutter kicks
x2

8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements.
High knees
DB “T” Touches
Plank Windmill hops
DB triceps exte...

8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements.
High knees
DB “T” Touches
Plank Windmill hops
DB triceps exte...

8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements.
Box jump on-overs
DB Plank + Alternating forward raises
DB Pla...

DB side pull R
DB side pull L
DB leg lifts
Windmill leg lifts over DB
X2

Box jump on-overs
DB Plank + Alternating forward raises
DB Plank Alternating Row
Plank Jacks—feet on-off box
DB Donkey Kick-cross R
DB Donkey Kick- Cross L
Squat + Alternating side kicks
Toe Taps on box
X3
DB side pull R
DB side pull L
DB leg lifts
Windmill leg lifts over DB
X2

Knee crunches
Bicycles
Obliques R
Obliques L
X2

8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements.
Touch down jumps
DB single leg deadlifts R
DB single leg deadl...

8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements
Touch down jumps
DB single leg deadlifts R
DB single leg deadli...

8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements
Toe Taps
DB plant T twist R
DB plank T twist L
Walking pushup
...

8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements
Toe Taps
Core: X2
Oblique crunch R
Oblique crunch L
Hollow ho...

Core:
Circles R
Circles L
Stiff Leg reach R
Stiff Leg reach L
X2

8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements.
Box shuffles + side squat
Box knee drive +DB twist R
Box knee ...

8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements.
Box shuffles + side squat
Box knee drive +DB twist R
Box knee ...

Core: X2
Oblique crunch R
Oblique crunch L
Hollow hold
Superman flex

Core: X2
Heel touches
V-ups
Reverse crunch
In & out

High knees
Box Dips
Lateral raises
Scissor jumps
Air squats
DB deadlifts
Calf raises with DB
DB jump overs
X3

8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements
Workout 6
High knees
Box Dips
Lateral raises
Scissor jumps
A...

Core: X2
DB punches
DB sit ups
DB Russian twists
DB windmill leg lifts

Jumping squats
Lateral leg fire hydrant R
Lateral leg fire hydrant L
Scissor jumps
DB press + reverse lunge R
DB press+ reverse lunge L
DB Deadlift
Touchdown jumps
X3

Jumping squats
Lateral leg fire hydrant R
Lateral leg fire hydrant L
Scissor jumps
DB press + reverse lunge R
DB press+ reverse lunge L
DB Deadlift
Touchdown jumps
X3
Core: X2
Heel touches
X crunch R
X crunch L
Scissor kicks

Core: X2
DB punches
DB sit ups
DB Russian twists
DB windmill leg lifts

Workout 8
Burpees
DB Chest press
Skull crushers
Mountain climbers
Lateral raise + center touch
Biceps curl
DB jump overs
Push press
X3
Core: X2
DB punches
DB sit ups
DB Russian twists
DB windmill leg lifts

Workout 8
Burpees
DB Chest press
Skull crushers
Mountain climbers
Lateral raise + center touch
Biceps curl
DB jump overs
Push press
X3
Core: X2
DB punches
DB sit ups
DB Russian twists
DB windmill leg lifts

Workout 9
Jumping jacks
Knee drive + oblique twist R
Knee drive + oblique twist L
Burpees + DB high pull
Push ups
Crab kicks
Side lunge R
Side lunge L
X3
Core: X2
Plank + hip dips
Alternating sit ups
Figure 8
Half crunches

Workout 9
Jumping jacks
Knee drive + oblique twist R
Knee drive + oblique twist L
Burpees + DB high pull
Push ups
Crab kicks
Side lunge R
Side lunge L
X3
Core: X2
Plank + hip dips
Alternating sit ups
Figure 8
Half crunches

Core: X2
Plank + hip dips
Alternating sit ups
Figure 8
Half crunches

Core: X2
DB side pulls R
DB side pulls L
DB In & Outs
DB Reverse Crunch

Workout 13
Burpee + DB jump over
DB Over Head Lunges R
DB Over Head Lunges L
DB Toe taps
Goblet squats
DB Donkey kick-cross R
DB Donkey kick-cross L
DB swings
X3

Workout 13
Burpee + DB jump over
DB Over Head Lunges R
DB Over Head Lunges L
DB Toe taps
Goblet squats
DB Donkey kick-cross R
DB Donkey kick-cross L
DB swings
X3
Core: X2
DB side pulls R
DB side pulls L
DB In & Outs
DB Reverse Crunch

Core: 2X
Knee crunches
Side pulls R
Side pulls L
bicycles

Workout 12
Grasshoppers
Push ups
Pile squat
Center pulls
Plank jacks
Dips on box
Squat + alt. side kicks
DB Push press
X3
Core: 2X
Knee crunches
Side pulls R
Side pulls L
bicycles

Workout 12
Grasshoppers
Push ups
Pile squat
Center pulls
Plank jacks
Dips on box
Squat + alt. side kicks
DB Push press
X3
Core: 2X
Knee crunches
Side pulls R
Side pulls L
bicycles

Core: 2X
Sprinters crunch R
Sprinters crunch L
Plank + shoulder taps
Superman flex

Workout 11
Hop scotch jumps
Db Arm circles
Bent over row
Plank windmill hops
DB Plank row
T hammer curls
Star jumps
Lateral raise + forward raise
X3
Core: 2X
Sprinters crunch R
Sprinters crunch L
Plank + shoulder taps
Superman flex

Core: 2X
Side plank R
Side Plank L
Heels to heaven reaches
Leg lifts

Workout 10
Box hops + squat
Pike donkey kicks R
Pike donkey kicks L
DB thrusters
Marching hip bridges
Lunge pulse R
Lunge pulse L
Half burpee
X3
Core: 2X
Side plank R
Side Plank L
Heels to heaven reaches
Leg lifts

Workout 10
Box hops + squat
Pike donkey kicks R
Pike donkey kicks L
DB thrusters
Marching hip bridges
Lunge pulse R
Lunge pulse L
Half burpee
X3
Core: 2X
Side plank R
Side Plank L
Heels to heaven reaches
Leg lifts

Core:X2
DB sit-up
DB Russian twists
DB Figure 8
DB leg lifts

Workout 18
Skater jumps
Bulgarian Lunges R
Bulgarian Lunges L
High knees
Box Dips
DB push press
DB calf raises
Squat + alt. side kicks
X3
Core:X2
DB sit-up
DB Russian twists
DB Figure 8
DB leg lifts

Workout 18
Skater jumps
Bulgarian Lunges R
Bulgarian Lunges L
High knees
Box Dips
DB push press
DB calf raises
Squat + alt. side kicks
X3
Core:X2
DB sit-up
DB Russian twists
DB Figure 8
DB leg lifts

Core: X2
Plank + hip dips
Oblique crunch R
Oblique crunch L
Hollow hold

Workout 17
Box shuffles
DB snatch R
DB snatch L
Grasshoppers
DB swings
DB Knee Drives R
DB Knee Drives L
DB Back extensions
X3
Core: X2
Plank + hip dips
Oblique crunch R
Oblique crunch L
Hollow hold

Workout 17
Box shuffles
DB snatch R
DB snatch L
Grasshoppers
DB swings
DB Knee Drives R
DB Knee Drives L
DB Back extensions
X3
Core: X2
Plank + hip dips
Oblique crunch R
Oblique crunch L
Hollow hold

Core: X2
Windmill leg lifts
In & outs
Sprinter R
Sprinter L

Workout 16
Scissor jumps
Elevated lunges R
Elevated Lunges L
Touch down jumps
Lateral leg fire hydrant R
Lateral leg fire hydrant L
Mountain climbers
Squat pulse
X3
Core: X2
Windmill leg lifts
In & outs
Sprinter R
Sprinter L

Workout 16
Scissor jumps
Elevated lunges R
Elevated Lunges L
Touch down jumps
Lateral leg fire hydrant R
Lateral leg fire hydrant L
Mountain climbers
Squat pulse
X3
Core: X2
Windmill leg lifts
In & outs
Sprinter R
Sprinter L

Core: 2X
Knee crunches
Stiff leg reach R
Stiff leg reach L
Figure 8

Plank Windmill hops
Plank + DB Alt. shift
X Crunch R
X Crunch L
Crab Kicks
Side Leg raise+ back raise R
Side Leg raise + back raise L
Squat + heel touch
X3

Plank Windmill hops
Plank + DB Alt. shift
X Crunch R
X Crunch L
Crab Kicks
Side Leg raise+ back raise R
Side Leg raise + back raise L
Squat + heel touch
X3

Core: X2
V-Ups
DB Windmill leg lifts
Hollow hold
Reverse crunch

Jumping jacks+ knee tuck alt oblique twist
DB plank + T twist R
DB plank + T twist L
Butt kicks
Plank + Alt. DB forward raises
Push up + superman flex
Plank jacks+ shoulder taps
Plank walk outs
X3

Workout 14
Jumping jacks+ knee tuck alt oblique twist
DB plank + T twist R
DB plank + T twist L
Butt kicks
Plank + Alt. DB forward raises
Push up + superman flex
Plank jacks+ shoulder taps
Plank walk outs
X3
Core: X2
V-Ups
DB Windmill leg lifts
Hollow hold
Reverse crunch