5MINS OF WARM UP (am sure by now you know the drill)
Burpees (for those who cant do full burpees just touch your toes and then touch the sky) 20reps (you can rest 10secs after every 5burpees) 3sets
Jumping Jacks 1min 3sets
High Knees 1min 3sets
2punches and then kick (keep alternating legs) 1min 3reps
Skip 1min straigh 5sets
LEG RAISES 25REPS
FRONT PLANT 30SECS HOLD
RUSSIAN TWIST 25REPS: Sit on your butt with your knees bent and feet flat on the ground. Your torso should be leaning back at a 45 angle to the floor. Hold a dumbbell with both hands. Lift your feet from the ground, crossing them at the ankles and balancing on your butt. From this position, twist your torso to the right and touch your dumbbell to the ground next to your body. Next, twist back over to the left touching the weight to the left side of your body. Repeat back and forth, all while balancing with your legs and torso raised off of the ground.
BICYCLE CRUNCHES 25REPS
Lie on your back with your knees bent and your hands behind your head. Do not clasp your hands together. Engage your abs, lifting your shoulders and upper back off of the ground. At the same time, move your right elbow toward your left knee so that they meet in the middle of your body. Next, switch your position by bringing your left elbow to your right knee. Continue as quickly as possible while still keeping your torso raised up off the ground.