Core (repeat 3 times)

V-Ups

1. Lay down and hold a weight with both hands above your head
2. Keep both legs straight, together, and off the ground
3. Bring up your legs and touch your toes with the weight
4. Repeat for a total of 10

Windshield Wipers

1. Lay flat on your back with a weight in your right hand and your left hand perpendicular to your body
2. Put both feet up in the air
3. Keeping your legs together lean them to the right and back up 10 times
4. Repeat with weight in left hand, right hand perpendicular to your body and leaning to your left 10 times

Flamingos

1. Lay on your back with both legs not touching the floor and have one knee in towards your chest 
2. Crunch up to your leg 5 times
3. Switch sides and repeat until each side has 25

Cardio (repeat 3 times)

Suicides

1. Sprint 5 yards out and back
2. Sprint 10 yards out and back
3. Sprint 15 yards out and back
4. Sprint 20 yards out and back
5. Sprint 15 yards out and back
6. Sprint 10 yards out and back
7. Sprint 5 yards out and back

Knee-high Running

1. Stand in place and bring each knee up individually as fast as you can
2. Don’t forget to move your arms!
3. Do this for 30 seconds

Butt Kick Running

1. Stand in place and kick your butt with your feet as fast as you can
2. Do this for 30 seconds

Toe Taps

1. Have a raised platform in front of you (10 inches is a good height)
2. Place your right foot on top of the platform, keeping your left foot flat on the floor
3. Push off the ground with your left foot and switch foot placement midair
4. Don’t forget to use your arms and keep upright!
5. Do this as fast as you can for 30 seconds

Jumping Jacks

1. Stand upright with your arms at your side
2. Keep your knees bent and jump into the air spreading your legs shoulder-width apart and bringing your arms above your head
3. Do this for 30 seconds

Mountain Climbers

1. Get into a push-up position
2. Bring one leg in, bending at the knee, to your midsection and placing it down
3. Repeat with the other side
4. Do this as fast as you can for 30 seconds

Burpees 

1. Stand straight up with your legs shoulder-width apart
2. Bend down into a squat and place your hands on the floor
3. Jump your legs down so you are in a pushup position
4. Do one pushup
5. Jump your legs backup to your hands
6. Jump in to air, reaching your hand up into the air
7. Do this 10 times

180° Burpees

1. Stand straight up with your legs shoulder-width apart
2. Bend down into a squat and place your hands on the floor
3. Jump your legs down so you are in a pushup position
4. Do one pushup
5. Jump your legs backup to your hands
6. Jump into air, reaching your hand up into the air and rotate 180 degrees in the air so you are facing the opposite direction
7. Repeat this so you have done 3 on each side

Skaters

1. Stand straight up with your legs shoulder-width apart
2. Bring your left leg back behind the other and hover it above the ground, bending your right leg down 
3. Jump to the side and switch your leg positions
4. Don’t forget to use your arms!
5. Do this for 30 seconds