Warm-up
200 Touches w/Jump Rope
20 Counterbalance Squats
20 Scorpians
20 Low Twists
20 Back Arches
20 Push Ups
20 Dips
20 Counterbalance Squats
20 Scorpians
20 Low Twists
20 Back Arches
20 Push Ups
20 Dips
Work Out – (Replace cones with cans or blocks of wood if cones are unavailable)
Hip Twist and Ankle Hop – 2 sets of 20
Standing Jump and Reach – 2 sets of 20
Front Cone Hops – 2 sets of 20
Lateral Cone Hop – 2 sets of 20
Plyometric Pushup – 2 sets of 20
Step –Ups – (On Stairs or on a Chair if no step or box available) – 2 sets of 20
One Arm Rows (Use a jug of Milk or a heavy can as weight) – 30 reps each side
Reverse Pushup – 30 reps
Weighted Dips (Can use a Backpack with books in it for weight) – 30 Reps or 2 sets of 15
Weighted Pullups – 30 reps or 2 sets of 15
Stop and Go Push ups – 30 reps
Bridge – Hold for 60 secs – 2X
V-Ups – 50 reps
Hanging Leg Raise – 30 reps or 2 sets of 15
Reverse Crunch – 50 reps
