Total body blast

FiA workout-

Run lap for warm up and stretch

Legs – (20 seconds each)- 5 mins work

Reverse lunge

Lunge hops jump feet together in middle

Lunge hops

Rest

Squat

Squat jumps

Squat pulse jumps

Rest

Single leg dead lift – all same side for 3

Airplane with knee tuck

Pulse leg extensions in airplane

Rest

Same as above switch legs

1 minute rest

Cardio –

Shuffles

Run Forward and backward

Bear crawls forward and backward

Rest

Elbows to opposite knees -steam rollers

High knees

Standing mountain climbers

Rest

Small cross country skiers

Cross country skiers with arms

Lunge hops

Rest

Jacks

Squat jacks

Star jumps

Rest – 1 min

Core work – 5 mins

Push up walk around mat – 1 push up in each corner

Wide leg mountain climbers

Plank walks – up downs

Rest

Sit up punches

In and outs

Boat hold

Rest

Push up punches

Plank reverse walk- knee knee foot foot

Plank jacks

Rest

Reverse crunch

Leg drops

Heels up

Partner work-

One runs- one does weights

4 mins each –

Squat curl press

1 minute rest

Renegade rows

1 minute rest

Dead lift to upright row

1 minute rest

Dips/tricep extensions

1 minute rest

Reverse lunge with Alternating front arm raises

 

Finisher – Each 20 seconds – 2 rounds

Shuffles

Run Forward and backward

Bear crawls forward and backward

Mobility stretching