Warm up
- 30 side to side steps
- 20 tow touches
- 20 hugs
- 20 knee circles (10 each direction)
- 25 double unders
Meat and potatoes (chart can be found here)
- 15 Knee Crunches
- 15 leg raises (both legs on back)
- 20 Cycling Crunches
- 20 heal touches
- 20 Superman
- 30 flutter kicks
- 60 second plank
Heavy Lifting
- 10 seated shoulder press
- 10 lateral raise
- 10 bench presses on back
- 10 Behind the shoulder/neck lifts
- 10 Lying Fly lifts ( on you back knees bent from the side up)
Repeat Meat and Potatoes
Repeat heavy lifting