30 sec work 10 sec rest
30 minutes
Left leg backward stepping lunges
Right leg backward stepping lunges
Curtsy alternating sides
Lateral squat left (side squat)
Lateral squat right (side squat)
Sumo/goblet squats
Stiff leg deadlift
Glute bridge
Leg and arm raises
45 work 15 rest
30 minutes
Double unders /Single unders/ air jacks/ high knees/ shuttle run
Broad jump
Double unders /Single unders/ air jacks/ high knees/ shuttle run
Sit-ups
Leg raises/ leg extension/ single leg