• Coach Job



100 Jumping Jacks

25 Pushups

50 Squats

30 Bicep Curls

25 one-legged squats (R/L)

Repeat 6X



Minute 1 10 Dumbell Thrusters

Minute 2 100 Jump ropes

Minute 3 15 DB Goblet Squats

Minute 4 10 DB Thrusters

Minute 5 100 Jump Ropes

Minute 6 15 DB Goblet Squats

Minute 7 10 DB Thrusters

Minute 8 100 Jump Ropes

Minute 9 15 DB Goblet Squats

Minute 10 10 DB Thrusters

Minute 11 100 Jump Rope

Minute12 15 DB Goblet Squats

Repeat 6X


Perform 12 of each movement


MT Climbers

Tricep Push-ups


Side Planks (R)

Glute Bridges

Side Plank (L)

Forearm Planks Jacks


Forward Lunges

Butt Kickers

Repeat 6X

Perform the following in sequence

1 Burbee, 1 Squat

2 Burpees, 2 Squats

Continue until…

10 Burpees, 10 Squats

Then do

100 Jumping Jacks

50 Squats

20 Forward Lunges-each Leg

20 Backward Lunges-each leg

25 Squats Jumps

100 Jumping Jacks

13 Burpees

1 Minute MT Climbers

1 Minute Plank

I Minute Side Plank Flip

I Minute Side plank-knee to elbow

50 Leg Lifts

Repeat 3X


Do each movement for 1-Minute with 30-second rest between circuits, repeat 6X

Jump Rope

MT Climbers


30-seconds High Knees

Rest 10-seconds

Jump Squats

Rest 10-seconds

Repeat 5 X

1-Minute Wall Sit

10-seconds Push-ups

Repeat 3X

30-seconds Jump lunges

Rest 10-seconds

30-seconds MT. Climbers

40-Seconds of work, 10-seconds rest, Repeat each circuit 3X

Walkouts with a pushup

Jumping Jacks


Fast Feet

Skater hops

Squat to alternating Lge Raises

Jumping Lunges

Drop Squats

Fire Hydrant -left

Fire Hydrant-Right

Plank with alternating Leg Lift


Toe Touch Crunches

Alternating V-ups

Superman Swimmers

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