Level 1
WARM UP
-arm crosses (30 seconds)
-windmills (30 seconds)
-jumping jacks (30 seconds)
-waist circles (30 seconds)
-knee circles (30 seconds)
-jumping jacks (30 seconds)
CIRCUIT 1
Strength = 3 minutes
-pushups (30 seconds)
-squat and press (1.0minutes)
-pushups (30 seconds)
-squat and press (1.0 minutes)
Cardio = 2 minutes
-jumping jacks (30 seconds)
-jump rope (30 seconds)
-jumping jacks (30 seconds)
-jump rope (30 seconds)
Abs = 1 minutes
-crunches (30 seconds)
-reverse crunches (30 seconds)
CIRCUIT 2
Strength = 3 minutes
-dumbell row (pull – 30 seconds)
-static lunge w/ bicep curl (left – 1minutes)
-dumbell row (pull – 30 seconds)
-static lunge w/ bicep curl (right – 1 minutes)
Cardio = 2 minutes
-butt kicks (30 seconds)
-punches (30 seconds)
-butt kicks (30 seconds)
-punches (30 seconds)
Abs = 1 minute
-crunches twist (1 minutes)
CIRCUIT 3
Strength = 3 minutes
-chest flys (30 seconds)
-anterior hand raises and side lunges (1 minutes)
-chest flys (30 seconds)
-anterior hand raises and side lunges (1minutes)
Cardio = 2 minutes
-jumping jacks (30 seconds)
-butt kicks (30 seconds)
-punches (30 seconds)
-jump rope (30 seconds
Abs = 1 minutes
-bicycle crunches (1 minute)
STRETCHES
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Level 2
WARM UP
-arm crosses
-backwards windmills
-jumping jacks
-high kicks
-neck circles
-jumping jacks
CIRCUIT 1
Strength = 3 minutes
-walk out pushups
-squat with wide rows
-walk out pushups
-squat with wide rows
Cardio = 2 minutes
-high knees
-squat thrusts
-high knees
-squat thrusts
Abs = 1 minutes
-one leg lift double crunches
CIRCUIT 2
Strength = 3 minutes
-static lunge w/ medium grip row
-pendulum lunges w/ hammer curls
Cardio = 2 minutes
-jumping oblique twists
-skater jumps
- jumping oblique twists
-skater jumps
Abs = 1 minute
-chest press hold w/ double leg lifts
-double crunches
CIRCUIT 3
Strength = 3 minutes
-military presses w/ leg extensions
-iron crosses
- military presses w/ leg extensions (opposite leg)
- iron crosses
Cardio = 2 minutes
-plank jacks
-double jump rope
-plank jacks
-double jump rope
Abs = 1 minutes
-plank twists
STRETCHES
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Level 3
WARM UP
-arm crosses
-backwards windmills
-double jump rope
-high kicks
-butt kicks
-knee circles
CIRCUIT 1
Strength = 3 minutes
-walking plank
-superman
-walking plank
-superman
Cardio = 2 minutes
-mountain climbers
-sumo/plie hops
-mountain climbers
-sumo/plie hops
Abs = 1 minutes
-pike crunches
-scissor crunches
CIRCUIT 2
Strength = 3 minutes
-dumbbell cleans
-jumping lunges
-dumbbell cleans (opposite arm)
-jumping lunges
Cardio = 2 minutes
-shadowboxing w/ dumbbells in half squat
-butt kicks holding dumbbells
-shadowboxing w/ dumbbells in half squat
-jumping jacks holding dumbbells
Abs = 1 minutes
-situps
CIRCUIT 3
Strength = 3 minutes
-travelling pushups
-plank rows w/ leg raises
-travelling pushups
-plank rows w/ leg raises
Cardio = 2 minutes
-jump squats
-rockstar jumps
-jump squats
-rockstar jumps
Abs = 1 minutes
-side plank raises
-side plank raises (opposite side)
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