Partner bump and go

Warm up –

Jog a lap

Stretch during instructions

4 minutes bump and go – partner runs and touch and switch for full four minutes – 10 of each-

Curls

Hammer curls

Curl hammer curl

Serves

1 minute rest

4 minutes

Squats

Squat lunge squat lunge

Narrow squats

Sumo squats

rest 1 minute

4 minutes

Kickbacks

Tricep extensions

Dips

Tricep push ups

minute rest

4 minutes –

Sit ups

Reverse crunch

Bicycles

Angry penguins

4 minutes

Squat to calf raise

Squat jump

Single leg dead lift

Single leg dead lift

Rest 1 minute

4 minutes

Shoulder press

Upright rows

Front arm raise

Lateral arm raise

rest minute

4 minutes

Reverse lunges

Curtsy lunges

Side lunges

Walking lunges

rest 1 minute

4 minutes

Push ups

Chest press

Flies

Hand release push ups

rest = 1 minute

4 minutes

Squat leg lift (right)

Reverse lunge with leg lift (right)

Squat leg lift (left)

Reverse lunge with leg lift (left)

rest = 1 minute

4 minutes

Plank walks

Boat with shoulder press

Plank alternating rows

Boat rocks to plank

rest = 1 minute

4 minutes – partner run bump and go

Step ups

Squat step up squat step down

Calf raises

Step up calf raise step down calf raise

rest = 1 minute

Stretch and thought for the day – Lauren Daigle – Rescue