5 min warm-up cardio – on eliptical rider, also cross jumping jacks

5 min abs – using half ball, do 1min crunches, 1 min leg points, 1 min reach the toes, 1 min 3 levels, 1 min pikes

1) SHOULDERS: arm circles (25x each way)

2) LOWER BACK: Cats & Dogs 15x slow each

3) CHEST/BACK: Elbow Curls 15x slow each

4) HIPS/CALVES: Knee to Chest/Foot Circles/Points/Flexes 10x each

5) Air Bench

6) Crocodile Twist

7) Plane 10x 5 seconds / child pose stretch 5x / Plane w/rotations 10x 5 seconds

50 Pushups – 10 norm, 10 single legs, 10 spidermans, 10 half balance balls, 10 super slow

ergoscue lunges (arms up 10x / body tilt 10x / twist and punch 10x)

mma/punches/kicks 50x each

5min rapid rows

more coming soon..