Cardio & Arms

Treadmill 20 minutes

Warm up 5 minutes

Sprint 1:00

Jog 1:00

Sprint 1:30

Jog 1:30

Sprint 2:00

Jog 2:00

Sprint 1:30 

Jog 1:30

Sprint 1:00

Jog 1:00

Sprint :30

Jog :30

Alt Air Kicks while in a dip position X 20

Dips X 20

Plank Up Downs X 20

Plank Hips Dips (straight forward) X 20

Side Plank Hip Dips X 20 each side

REPEAT X 3

Bosu Ball Push ups X 20

Jumping Jacks X 40

Dumbbell Press while laying on Bosu Ball X 20

High Knees X 30 seconds

Knee tucks on Bosu Ball X 20

Donkey Kicks X 30 seconds

REPEAT X 3

Alt Squat Press X 15 each arm (squat down while holding a dumbbell and touch dumbbell with opposite foot and press up and raise dumbbell over head)

Jump Squats X 20

Plank 1 minute

Repeat X 3