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stretch
low side squat/lunge
2 reps of 10 burpees
2 reps of 15 jump squats
2 reps of 20 up and down squats
2 reps of 20 pulse squats (5 down, 2 up)
20 slow lunges
2 reps of 20 jumping lunges (both sides= 1 rep)
2 reps of 20 fire hydrants
2 reps of 20 slow lifting leg
20 slow crunches
2 reps of 20 Russian twists
2 reps of 30 bicycles
2 reps of 10 leg crossed crunch each side
2 reps 15 punch ab things each side
2 reps of 10 circle legs with pop
2 reps of 10 ski abs
20 sec flutter kick
1 min plank
30 sec each side plank
30 sec in-out plank
30 sec up-down plank
1 min small forward circles
1 min small backwards circles
30 sec big forward circles
30 sec big back circles
1 min prayer pulse w/ phone
1 min triple prayer pulse w/ phone
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