“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”
~ John Quincy Adams
Warm-up (5 minute stretch)
- 200 Touches w/Jump Rope
- 20 Counterbalance Squats
- 20 Scorpians
- 20 Low Twists
- 20 Back Arches
- 20 Push Ups
Work Out
Ball Crunches (Substitute a chair if no ball available) – 3 Sets of 30
Jack Knives – 3 Sets of 30
Ball Leg Raises – 3 Sets of 30
Air Bike – 3 Sets of 30
Treadmill or Run – 15 Min at 65% intensity
Donkey Calf Raises – 3 Sets of 20
(if you workout with a partner have him/her sit on your back, if not no weight is sufficient)
Step Ups – 3 Sets of 50
Weighted Squats (use a backpack with weight added if no weight available) – 3 Sets of 10
Lunges – 3 Sets of 30
Dips – 3 Sets of 10
Push-Ups – 3 Sets of 15
