Warm-up: 50 squats 50/10, x5: ball touches row power clean/med ball clean mountain climber sprint weighted punches Finish: 30 hanging leg/knee raises
Warm-up: 20 burpees FGB style x4: Airdyne frog squats pendulum jumps box jumps hammer tire Finish: 3 rounds – 20/20 standing oblique side raises, 20 12-6 abmat sit-ups
Warm-up: 3:00 jump rope 45/15, x6: battle jacks body builders slam balls box jumping lunges More abs!
Warm-up: 25 squats, 25 squat thrusts Double TABATA: jump squats kick-ups scissors wall jumps jump overs flutter kicks HKJR burnout
Warm-up: 3:00 jump rope 15/15/15/15, x10: high knee jog mountain climbers bicycles rest 15/15/15/15, x10: Slam balls Lunges with ball Med ball oblique twists rest Finish: abs
Warm-up: 100 jumping jacks 3:00/1:00, x3: jump rope – high knees on my call 10 jump squats/10 KB swings/10 mtn climbers 10 1/2 burpees/10 kick-ups/10 crunches Finish: abs!
Warm-up: lunges, run 300 yards 30/10-:30, x6: mtn climbers squat thrusts + jump fast feet weighted pulsing lunges hip thrusts Finish: abs!
Warm-up: 10 squats, run 300 yards 20/10, x6, 1:00 rest: kb swings kb 1/2 squats slam thrusts 10+1 mountain climbers kb reach crunches jumping lunges Finish: more abs!
Warm-up: jump rope 3:00 :30 each (3:00 rounds), x3 hkjr mountain climbers bicycles squat thrusts kb swings plank jacks hkjr KB sumo DLHP roll up sit ups Finish: run 200 yards
Warm-up: 150 jumping jacks 1:00/:30, x: 5 push-ups/knee to elbow jumps 10 jump squats/high knee jog 10 sets jumping lunges/squat thrusts 5 knee tuck jumps/jumping jacks Finish: abs!