5 MINUTES 5 MINUTES 10 MINUTES 2 MINUTES 8 MNUTES WEEKDAY WARM-UP STRETCH HIGH INTENSITY COOL DOWN STRETCH (end) 1 minute squat jumps, 1 minute plank, 1 1 minute jumping jacks, 1 minute do static stretches ( hold each for dynamic stretching from head to legs minute rock climbers, 10 sec REST, 1 minute 30 sec standing toe touches, 30 steady arm circles, 1 minute butt jump lunges, 1 minute flutter kick squats, 1 15-20 seconds) arm, shoulders, MONDAY hold each for 8 to 10 seconds (shoulder minute mason twists, 10 sec REST, 1 minute sec side lunges, 30 sec slow arm kickers, 1 minute front kicks, 1 circles, arm swings, leg swings, etc.) military push-ups. 1 minute burpees, 1 minute squads, harmstring stretches, minute boxer shuffle circles, 30 sec cross tow touches scissors, 10 sec REST etc.
1 minute squat jumps, 1 minute plank, 1
1 minute jumping jacks, 1 minute do static stretches ( hold each for dynamic stretching from head to legs minute rock climbers, 10 sec REST, 1 minute 30 sec standing toe touches, 30 steady arm circles, 1 minute butt jump lunges, 1 minute flutter kick squats, 1 15-20 seconds) arm, shoulders, TUESDAY hold each for 8 to 10 seconds (shoulder minute mason twists, 10 sec REST, 1 minute sec side lunges, 30 sec slow arm kickers, 1 minute front kicks, 1 circles, arm swings, leg swings, etc.) military push-ups. 1 minute burpees, 1 minute squads, harmstring stretches, minute boxer shuffle circles, 30 sec cross tow touches scissors, 10 sec REST etc.
WEDNESDAY R E S T :)
1 minute squat jumps, 1 minute plank, 1
1 minute jumping jacks, 1 minute do static stretches ( hold each for dynamic stretching from head to legs minute rock climbers, 10 sec REST, 1 minute 30 sec standing toe touches, 30 steady arm circles, 1 minute butt jump lunges, 1 minute flutter kick squats, 1 15-20 seconds) arm, shoulders, THURSDAY hold each for 8 to 10 seconds (shoulder minute mason twists, 10 sec REST, 1 minute sec side lunges, 30 sec slow arm kickers, 1 minute front kicks, 1 circles, arm swings, leg swings, etc.) military push-ups. 1 minute burpees, 1 minute squads, harmstring stretches, minute boxer shuffle circles, 30 sec cross tow touches scissors, 10 sec REST etc.
1 minute squat jumps, 1 minute plank, 1
1 minute jumping jacks, 1 minute do static stretches ( hold each for dynamic stretching from head to legs minute rock climbers, 10 sec REST, 1 minute 30 sec standing toe touches, 30 steady arm circles, 1 minute butt jump lunges, 1 minute flutter kick squats, 1 15-20 seconds) arm, shoulders, FRIDAY kickers, 1 minute front kicks, 1 hold each for 8 to 10 seconds (shoulder minute mason twists, 10 sec REST, 1 minute sec side lunges, 30 sec slow arm circles, arm swings, leg swings, etc.) military push-ups. 1 minute burpees, 1 minute squads, harmstring stretches, minute boxer shuffle circles, 30 sec cross tow touches scissors, 10 sec REST etc.
1 minute squat jumps, 1 minute plank, 1
1 minute jumping jacks, 1 minute do static stretches ( hold each for dynamic stretching from head to legs minute rock climbers, 10 sec REST, 1 minute 30 sec standing toe touches, 30 steady arm circles, 1 minute butt jump lunges, 1 minute flutter kick squats, 1 15-20 seconds) arm, shoulders, SATURDAY kickers, 1 minute front kicks, 1 hold each for 8 to 10 seconds (shoulder minute mason twists, 10 sec REST, 1 minute sec side lunges, 30 sec slow arm circles, arm swings, leg swings, etc.) military push-ups. 1 minute burpees, 1 minute squads, harmstring stretches, minute boxer shuffle circles, 30 sec cross tow touches scissors, 10 sec REST etc.