12x Side plank with elbow touches. (L/R).

12x High plank shoulder taps (L/R = 1)

12x Side-to-side plank jumps (L/R =1)

12x Full-body walkouts

12x Jumping Jacks

Repeat as many times as you can.

5,6,7,8,9,10 of the following:

Burpees

Bird Dogs

Buttkicks

Bob-n-weave

Back Extensions

3x high plank for:10 and 2 push-ups

30 lateral quick squat, side A, squat hold:10

30 lateral quick squat

Side B, squat hold:10

3x reverse plank:10 and 2 floor dips:30 lateral icky & stick

30 lateral icky, stick & kick

2 push-ups

8 single knee pikes (alt)

8 speed skaters

8 squat twists

Repeat for as long as possible.

30s double knee strikes

to cross punch

15s rapid jabs left

15s rapid jabs right

10 plank jacks

10 pike push-ups

Repeat for 15 minutes.

Rest as needed.

10 Star Jumps (or jumping jacks)

10 Lunge Squats

10 Alternate Planks

10 Superheros

Mt. Climbers x 10

Plank Rotations x 5 R/L

Dirty Dogs x 10

Shoulder Taps x 5

Body Squats x 10

Reverse Lunges L/R x 5

Bob-n- weave x 10

Kangaroos x 5

Rest as needed

30s jump squats

30s wall sit hold

30s shoulder kicks

30s shoulder stand

30s belly push-ups

30s plank hold

Repeater Knees
20 L, 20 R
10 Prisoner Squats
1minute alternating jabs: 5 L, 5 R
30s Floor Dips
30s Shoulder Taps
30s Flutter Kicks