WARM UP

You can run straight through this or take some breaks if you need to:

• 30 seconds light jog on spot
• 15 seconds Star Jumps
• 30 seconds light jog on the spot
• 15 seconds of bodyweight lunges
• 30 seconds light jog on spot
• 15 seconds fast feet

Shoulder swings
Trunk twists
Leg swings
Ankle circles

• 30 seconds light jog on the spot
• 15 seconds of bodyweight dips
• 30 seconds light jog on spot
• 15 seconds bodyweight press ups
• 30 seconds light jog on the spot
• 15 seconds of rocket squats

MAIN SET

1. WEIGHTED LEGS

3 x…
60 seconds WEIGHTED SQUATS
30 seconds REST
30 seconds left WEIGHTED LUNGE
30 seconds right WEIGHTED LUNGE
30 seconds REST

2. UPPER BODY

3 x…
45 seconds WEIGHTED PRESS UPS
15 seconds REST
45 seconds  BENT OVER ROW
15 seconds REST
45 seconds TRICEP PRESS
45 seconds REST

3. LATERAL LEGS

2 x…
30 seconds LEFT LATERAL LUNGE
30 seconds RIGHT LATERAL LUNGE
30 seconds REST
30 seconds LEFT LEG RAISE
30 seconds RIGHT LEG RAISE
30 second REST

4. CORE

120 seconds PLANK ROUTINE

STRETCH

Knee to chest
ITB/Glute
Lower Back twist
Deep lunge
Cat/Cow/Childs + arm reach
Seated butterfly
Hamstring
Quads
Calves
Ankles
Upper back
Chest