Warm Up

Body Squat
Front Lunge
Right Side Lunge
Left Side Lunge
Power Skip
Skip
Backward Skip

10 yards
10 yards
10 yards
10 yards
10 yards
10 yards
10 yards

Exercise

Scissor Jump

Body Squat
Push Up
Rower
Mountain Climber
Lateral Hop
Toe Touch
Burpee
Monster Shuffle

Body Squat
Push Up
Rower
Mountain Climber
Lateral Hop
Toe Touch
Burpee
Monster Shuffle

Body Squat
Push Up
Rower
Mountain Climber
Lateral Hop
Toe Touch
Burpee
Monster Shuffle

4 sets 20 seconds 10 second rest

20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest

20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest

20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest
20 seconds 10 second rest

Water break if needed

Reverse Crunch
Mountain Climber
Frog Crunch
Push Up and Hold
Right Extended Plank
Left Extended Plank

4 sets 20 seconds 10 second rest
4 sets 20 seconds 10 second rest
4 sets 20 seconds 10 second rest
1 minute 30 second rest
1 minute 10 second rest
1 minute