EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) BASIC BOUNCE
2.) THRUSTER
3.) HIGH KNEES
4.) ROWS (OPT: PLANK)
5.) BOXER STEP
6.) DEADLIFT TO HIGH ROW
7.) SIDE TO SIDE JUMPS
8....

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) BASIC BOUNCE
2.) 1-1-2-2 SHOULDER PRESS
3.) ALT SINGLE LEG JUMP
4.) CHEST PRESS/STANDING FLY
5.) SIDE STRADDLES
6.) BACK FLYS
7....

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves

1.) SHUFFLES SPRINTS & JACKS
2.) ALT ROUND R/L ROCKET JUMPS
3.) ALT UP DOWN SQUATS TO HOP
4.) STS LATERAL TAPS TO UP DOWNS
5.) X2 PUSH UPS TO PLANK JACKS

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT TO CURTSY LUNGE (OPT JUMP)
2.) X3 SKIIERS (OPT UP/DOWN)
3.) SQUAT PADDLERS
4.) X3 PAUSING MOUNTAIN CLIMBERS
5.) R SIDE PLANK HIP LIFTS
6.) L SIDE PLANK HIP LIFTS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) STANDING MOUNTAIN CLIMBERS/RUNS
2.) SQUAT TO KNEE/ELBOW CROSS
3.) BUTT KICKERS
4.) X4 PUSHUPS
5.) FROGGER GLUTE BRIDGES
6.) HANDS OUT PUSHUPS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
CIRCUIT 1: (6:00) (3 ROUNDS)
1.) X3 HIGH KNEE RUNS
2.) STANDING KNEE ELBOW CROSS CRUNCH (1/2)
3.) R REVERSE LUNGE L KICK
4.) L REVERSE LUNGE R KICK
5.) CRABS (OPT GLUTE BRIDGE // KICKBACKS)
6.) ALT BICYCLES
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT + NARROW STEP (+OPT JUMP)
2.) X3 KNEE DRIVES PUNCH R
3.) X3 KNEE DRIVES PUNCH L
4.) JOGGERS TO X8 JACKS
5.) PLANK KNEE/ELBOW CROSS
6.) PLANK SPIDERS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) R ROCKET SHIPS
2.) L ROCKET SHIPS
3.) CURTSY LUNGE TOUCH DOWN
4.) ALT UP/DOWNS (OPT. TAP BACK LOWERS)
5.) ALT SHOULDER TAPS
6.) WALK OUT TO X1 PUSHUP
COOL DOWN

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) CROSS LEGGED STS SPINAL ROTATIONS
2.) SEATED SIDE RIGHT LEG OUT
3.) SEATED SIDE LEFT LEG OUT
4.) BUTTERFLY/LONG LEGGED FWD FOLD
5...

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) PULSE SQUAT (OPT JUMP)
2.) BASIC JUMP
3.) PLANK WALKOUT SHOULDER TAP
4.) x8 SCISSOR TO x8 HOPS
5.) SPIDERMANS
6.) UP & BACK
7.) ...

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) SUMO SQUAT DEADLIFTS
2.) BASIC JUMP
3.) WEIGHT HIGH DBL PULSE LUNGE R
4.) ALT HIGH KNEE TO STRADDLE
5.) WEIGHT HIGH DBL PULSE LU...

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) ALT SHOULDER PRESS
2.) BASIC JUMP
3.) GO-GO BICEPS
4.) HIGH KNEE ALTERNATING
5.) FRONT RAISE CHEST FLY
6.) SKATERS
7.) CHEST PRE...

We'll be doing 5 different movements utilizing the TRAMPOLINE for 1 min on, with a rest break whenever you need it. I hope you enjoy this session!
1.) BASIC BOUNCE
2.) BUTT KICKS
3.) QUICK SPRINTS
4.) HIGH KNEES
5.) ROTATIONS

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) DOUBLE SQUAT DOUBLE LUNGE
2.) X8 HIGH KNEES TO UP/DOWN
3.) STS FLOOR TAPPERS
4.) SQUAT TO HEEL TOUCHES
5.) ATL CROSS BODY TOE TOUCH
6.) 3 PUMP TRICEP PUSHUPS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT JACKS
2.) X4 PUDDLE JUMPERS TO UP/DOWN
3.) JUMP ROPE SKIPPERS TO DBL HOPS
4.) BRIDGE TO BICYCLES
5.) SIDE LYING HIP ABDUCTION R
6.) SIDE LYING HIP ABDUCTION L
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT TO ALT REVERSE LUNGE
2.) LATERAL SHUFFLES
3.) NORDIC SKITRACKERS
4.) X8 JOKERS TO SPRINTS
5.) R SIDE PLANK
6.) L SIDE PLANK
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) DOWN DOWN UP UP
2.) CRISS CROSS JUMP ROPERS TO JOGS
3.) 3 SKATER TO JUMP
4.) PUSHJACK TO JACK
5.) FOREARM PLANK SHOULDER TAPS
6.) INCHWORMS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) CRISS CROSS DROP SQUATS
2.) SHUFFLE PUNCH (R)
3.) SHUFFLE PUNCH (L)
4.) HANDS UP HIGH KNEES
5.) PLANK ALT HIP TOUCHES
6.) X2 PUSH UPS TO 8X MC
COOL DOWN

EQUIPMENT NEEDED: NONE
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) R HIP KICKERS
2.) L HIP KICKERS
3.) R HIP PIGEON
4.) L HIP PIGEON
5.) CALF ROCKERS
6.) HAMSTRING ROCKERS
7.) R/L CHILDS POSE
8.) COBRA
9.) GROIN
10.) STS KNEELS
COOL DOWN

DIS...

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) x4 PUSH UPS x8 MOUNTAIN CLIMBERS
2.) BASIC HOP
3.) WEIGHTED THROW DOWNS
4.) RIGHT TO LEFT
5.) R SIDE HIP DIP
6.) SPEED SKIPPES
7...

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) DL TO SQUAT
2.) TRAVEL SKIPS
3.) DB CURL TO FRONT RAISE
4.) X8 JUMPS TO UP/DOWN
5.) WALKING THRUSTER
6.) 8 HIGH KNEES X8 SKIPS
7...

EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) FRONT SQUAT TO STEP BACK LUNGE
2.) SKIPS
3.) WEIGHT HELD HIGH KNEE DRIVERS
4.) 8 HOPS 8 SKIPS
5.) ALT ROW TO BACK EXTENTION
6.) ...

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) F2B KNEE DRIVES
2.) HIGH LOW CROSS PUNCHES
3.) 3 STEP UP SHUFFLE BACK
4.) STS WIDE KNEE JACKS
5.) TBLTOP HOLDS
6.) GLUTE BRIDGES
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) F2B KNEE DRIVES
2.) HIGH LOW CROSS PUNCHES
3.) 3 STEP UP SHUFFLE BACK
4.) STS WIDE KNEE JACKS
5.) TBLTOP HOLDS
6.) GLUTE BRIDGES
COOL DOWN