Total Body Strong

Warm Up

Windmill Hip Hinge
Standing Gate Opener
Jumping Jacks
Arm Circles
Butt Kicks

Workout (Repeat each strength set twice and the cardio only once)

10 Squats
10 Lift – Off Lunge                                                    
20 Russian Twists
10 Rainbow squat with ball

1 min Heisman
1 min side to side/speed skate
1 min jumping jacks

10 Side to Front with weights (lighter)
10 Hip Hinge Rows with weights                           
10 Curl to Press with weights
10 Side Lunge with weights hanging and hip hinge

1 min high knees
1 min speed bag
1 min jumprope

10 Dirty Dog each leg
10 4 times Abs                                                  
10 Leg Lifts on all 4s with light weight in back of knee point toe to ceiling
15 Glute Bridge with single weight on pelvis, squeeze glutes

1 min speed skates
1 min kick back kick forward switch at 30s.
1 min mountain climbers

Cool Down

Childs Pose
Cobra
Downward Facing Dog
Leg stretch/switch
Standing Single Leg Stretch
Hang and Roll Up
Arm cross body w/calf stretch
Camel/Cat
Inhale/Exhale