Warm-Up
2-3min jump rope
50 jumping jacks
20 body squats
5 lunges
10 hip extensions
5 hip rotations (each leg)
10 forward leg swings (each leg)
10 side leg swings (each leg)
10-20 push ups
10 spiderman steps (each leg)
1) Quads
Squats (back, front, goblet)
Lunges
One legged squats
Box jumps
1) Butt and Hamys
Hip raises
Deadlifts
RDLs
Good mornings
Step ups
1) Push (chest, shoulders, triceps)
Overhead press
Bench
Incline dumbbell press
Push ups
Dips
1) Pull (back, biceps, forearms)
chin ups
pull ups
bodyweight rows (w/ rings)
Dumbbell rows
1) Core (abs and lower back)
planks
side planks
exercise ball crunches
Mountain climbers
jumping knee tucks
hanging leg raises