Shadow Boxing with Side Hops & Side Step Squat Jump2xSide Step Lunge with Big CirclesWide Squat to ToesSide Lunge with HopBent Over Row - Single ArmReverse L...

Shadow BoxingL,R,L,U/CX-Over Squat Jump or SkaterL, R, L,HookHigh Knee RunningL,H,L,RX-Over Squat Jump or SkaterL,U,L,RHigh Knee Running3x 30s eaWalking Lung...

1 x Shadow Boxing Left & Right 20 - 2 with Shuttles in betweenShadow Boxing Upper Cuts 2 - 20 with Squat Jump or Squat 1 - 103 x 30sDeadlift with Row Squat P...

Shadow BoxingHigh Knee Running & Side High Knee RunningWide Squat with PushLunge - StaticSingle Leg Forward Bend with RowPush Up Wide/NarrowWide Mt Climbers/...

Shadow Boxing x 2Left, Right, Left, Hook 30sIn/Out Running 30sLeft, Right, Left, Upper Cut 30sIn/Out Squat Jump 30sLeft, Right, Upper Cut, Upper Cut 30sSide ...

Wide Squat with PushDeadliftReverse Lunge with RotationDip Bridge with WeightWeighted Supine Hip ExtensionLeg Lowers - DiagonalsPlank with Weight

9 Exercises - weights required3 Sets x 10 RepetitionsSquat PressAlternating Lunge with Bicep CurlSingle Leg Forward Bend with Single Arm RowDiagonal Woodcho...

Seated Spine Twist - 3 phase, 3 each side, 3 arms overheadSaw - Regular and with Side Raise or ReachRoll Ups - Regular and with RotationsAb Curls - Regular a...

Cat Stretch - 3 waysProne Opposite Arm & Leg ExtensionProne Arm & Leg ExtensionProne Thoracic ExtensionSwimming 3 x 30s with restBreaststroke 3 x 30s with re...

Leg SlidesKnee FalloutsHip ReleaseLeg Lowers - Singles - Doubles - Flutters - HoldClam 90/90 Clam RegularSide Leg Series - Lifts - Circles - Taps - Hamstrin...

Cat StretchSingle Leg Stretch with Arm VariationsSingle Leg CirclesBicycle Crunches - 3 Speed100'sRotations - bent kneesRoll Up with RotationSide Bends - Kne...

Single Leg Squat to Forward Bend - 10 reps then hold 10 count (x 2)2xPush Up Wide/Narrow x 5 each and hold 5 countLunge walk forward 4 pulse 4Lunge walk back...

High Knee Lunge x 10 repsHigh Knee Lunge 5 count hold low & high x 5 repsHigh Knee Lunge x 10 repsStatic Lunge x 10 reps, Pulse x 10, Hold x 10 count - 3 x e...

Lunge x 10 ea leg Lunge 3 Level 3 Count Holds x 10 Lunge x 10 ea leg Squat Arms Overhead x 10Squat Arms Out Wide x 10Squat Arms In Front x 10Squat Hold 10 ...

Side Lunge to Single Leg Squat - 5s Hold each x 10 each legSide Lunge x 10 each legSingle Leg Squat x 10 each legWide Squat x 10s Hold & x 10 Pulse x 10 Wide...

High Knee Running/ Prone V-Jump - Tabata 8 x (20s on/10s off)Skater/Donkey Kick- Tabata 8 x (20s on/10s off)In & Out Running/Broad Jumps/Mt Climber - 3 x (30...

HIGH INTENSITY INTERVAL TRAINING3 x 30sHigh Knee Side Lunge RepeaterSide Lunge to Hop Side Jumps or hops3 x 30s/10reps/30sSkaters/ Push Ups/ Plank JacksForw...

Squat hold 10s, 20s, 30s, 40s, 50s, 60s/Forward/Backward Shuttle 1 thru 65 xPush Up - single leg - 3 level holds 10 count ea x 2 Wide Mt Climbers x 30s Singl...