workout #1
30 sec work/ 10 sec rest
squat-kick
toe touch mountain climbers
10 high knees-2 push ups
ball slams

4 rnds

12x8x5
lower body:
squat
leg extension
dead lift

upper body:
curl
tri extension
fly

core:
back extension
knees to elbows
 weighted side leans

finish each muscle group before moving on



workout #2
Cardio
30 sit ups
100 j.r.
30 plank jacks
100 j.r.
30 wall ball
100 jump rope
20 min

strength
10 pull up
20 squat
20 inner outer thigh work
3 rnds



workout #3
cardio
200 meter row
50 jump rope
20 sit ups or mountain climbers

strength
weighted walking lunges
chest press
back extensions
tricep row

10 high knees/2 push-up burpees
      10 rnds
30 switch lunges
30 mountain climbers
5 wall climbs
set timer for 20 min

alt. "squat"squatch and abs

abs
20 sits ups on BOSU ball
20 russian twists
20 plank legs in/out on ball
20 leg lifts
20 side leans

#1
10 min bike warm up

5 wall climbs
15 dead lift
30 box jumps (use 12 in step. speed)
1 min rest

5 rnds

#2
10 thrusters
10 box jumps
10 walking lunges (each way)
10 burpees
300 m row

2 min plank
1 min side plank (each side)
1 min back plank

workout #1
set timer for 30 min.
side shuffle down room
15 wall ball
side shuffle back
30 mountain climbers
50 jump rope
high knees down ladder/side hops back (2 x)
30 step up each leg (20 lbs)

me-5 rounds; 6th round to jump rope
him-5 rounds; 6th to ladder

workout #2
cardio
1 min jump rope
1 min in/out frog jump
1 min box jump
1 min russian twist
4 rnds

strength
squat
straight leg deadlift
lat pull down
dip

workout #3

cardio/power
10 tuck jumps
10 mountain climber
10 rnds
250 m row

repeat 5 times

strength
squat
pull up
dip