Cardio & Total Body Strength

20 minute HIIT on Treadmill

4:00 warm up jog

1:00 sprint 

2:00 walk on highest incline (Do not hold on to the treadmill)

1:00 jog

Repeat X 4

Single leg squat and cross X 10 per leg(holding a weight, do a single let squat then cross resting leg over squat leg and squat down) 

Stability ball push ups X 20 (feet on stability ball and do a regular push up)

Single leg dead lift and row X 15 each side (at bottom of dead lift, row weights twice)

1:00 Plank

Repeat X 2

Plie Squat jumps X 20 (with weight)

Stability ball single leg bridge X 10 each leg

Stability ball single leg in & out X 10 each leg

Stability ball bridges X 10 (both feet on ball)

Stability ball in & outs X 10 (both feet on ball)

Push ups with weights X 10 (hands on weights in push up position, row each arm back separately then do a push up)

Allen Wells X 20

Repeat X 2

Lunge Jumps X 20 (holding a weight)

Flys & Leg Pulse X 12 each side (Standing on one leg, pulse other leg back while doing chest flys)

Arm Dumbbell Press on stability ball X 20 (lay with back on the ball and do a normal press)

Spider planks X 20

Arm Plank alt knee raises X 20