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